Call Us: 518-459-4444

Tuesday 071420

14
Jul

Tuesday 071420

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



:30 Jog (in place or across room)

:30 Sampson Lunges

:30 Air Squats



:30 Power Skips (in place or across room)

:30 Spider-Man Lunges

:30 Jumping Jacks



:30 High Knees (in place or across room)

:30 Push Up to Downward Dog

:30 Reverse Lunges



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



PRACTICE:



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



[Add 3 Hops + Power Cleans Each Round]
SCALING:



RUN: 1 Min. Jog in the home, 250m Row, 500m Bike.



POWER CLEANS: Russian DB or KB Swings, Slam Balls, 1-Arm DB Power Cleans (do reps on both sides), Barbell (135/95).



DB HOPS: Line Hops 2x reps, Single Unders 5x reps, Double Unders 3x reps, Jumping Jacks 5x reps.