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Tuesday 050520

5
May

Tuesday 050520

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



:30 Spider-Man Lunges

:30 Shuttle Runs or Jog in Place

:30 Mountain Climbers

:30 Shuttle Runs or Jog in Place

:30 Frog Hops

:30 Shuttle Runs or Jog in Place

:30 Push-up to Down Dog

:30 Shuttle Runs or Jog in Place

:30 Air Squats

:30 Shuttle Runs or Jog in Place

:30 Slow Burpees



DUMBBELL WARM-UP (with 1 weight):

10 Good Mornings

5 DB Deadlifts (to Knees) / Side

5 DB Deadlifts (to Floor) / Side

* Touch one end of the DB to the floor outside the feet.



Frog Hops (Groiner) Demo: https://www.youtube.com/watch?v=5OECLqn2PpA

Metcon (Time)

“Radar”

400m Run

9-12-15:

Double DB Deadlifts

Lateral Burpees Over DB

800m Run

15-12-9:

Double DB Deadlifts

Lateral Burpees Over DB

400m Run
*SCALING*



RUN TIMES: Should take 2:30 or less for 400m and 5:00 or less for 800m.

MODIFY TO: 500m/1,000m Rows, 1,000m/2,000m Bikes, Run in place or in home for designated times.



DEADLIFTS: If you only have 1 DB do 15-12-9 / side, DB/KB Russian Swings, Slam Balls, Barbell Deadlifts (should be done unbroken), odd object deadlifts.



BURPEES: Step over DB, Regular Burpees, Squat Thrust, Push Ups.