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[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
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[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
🏠 AT HOME WORKOUT
WARM-UP:
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3 Sets:
:30 Single Unders
:30 Alternating Samson Lunges
:30 Slow Air Squats
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DUMBBELL WARM-UP (1 light weight):
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10 Deadlifts / Side
10 Hang Clean + Strict Press / Side
10 Front Squats / Side
10 Reverse Lunges / Side (hold weight at side)
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PRACTICE:
10 Double Unders (20 Singles)
10 Jumping Lunges (or Scaling)
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Metcon (AMRAP – Rounds and Reps)
“Macho Taco”
3 Min. AMRAP x 5:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man”
REST 1 Min. between AMRAPs.
1 Round of “Macho Man” =
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
SCORE = lowest number of rounds + reps of the 5 sets.
*SCALING*
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DOUBLE UNDERS: Modify so this station takes 1 min. or less. 90 Single Unders, 60 Double Taps, 30 Lateral Hops over DB (Over and back = 1 rep), 30 Jumping Jacks.
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JUMPING LUNGES: Regular forward or reverse alternating lunges (10/side).
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WEIGHT: Choose a weight that allows for unbroken rounds of Macho Man. If using 1 DB do 3 reps / side.
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KB MACHO MAN: 3 Russian Swings + 3 Goblet Squats + 3 American Kettlebell Swings.