Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
[SATURDAY & SUNDAY SCHEDULE]
10 AM – https://zoom.us/j/216528666
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Jog (in place or across room)
:30 Sampson Lunges
:30 Air Squats
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:30 Power Skips (in place or across room)
:30 Spider-Man Lunges
:30 Jumping Jacks
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:30 High Knees (in place or across room)
:30 Push Up to Downward Dog
:30 Reverse Lunges
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DUMBBELL WARM-UP:
5 Goblet Good Mornings
5 Goblet Squats
5 1-Arm Strict Press /SIDE
5 1-Arm Russian Swings /SIDE
5 1-Arm Push Press /SIDE
5 1-Arm Deadlifts /SIDE
5 1-Arm Front Squats /SIDE
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PRACTICE:
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100m Run
6 Over and Back DB Hops
6 Power Cleans
Metcon (AMRAP – Rounds and Reps)
“Triple Play”
20 Min. AMRAP:
200m Run
3 Over-and-Back Hops Over DB
3 Double DB Power Cleans
200m Run
6 Over-and-Back Hops Over DB
6 Double DB Power Cleans
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[Add 3 Hops + Power Cleans Each Round]
SCALING:
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RUN: 1 Min. Jog in the home, 250m Row, 500m Bike.
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POWER CLEANS: Russian DB or KB Swings, Slam Balls, 1-Arm DB Power Cleans (do reps on both sides), Barbell (135/95).
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DB HOPS: Line Hops 2x reps, Single Unders 5x reps, Double Unders 3x reps, Jumping Jacks 5x reps.