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Wednesday 050620

6
May

Wednesday 050620

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

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🏠 AT HOME WORKOUT

WARM-UP:



3 Sets:

:30 Single Unders

:30 Alternating Samson Lunges

:30 Slow Air Squats



DUMBBELL WARM-UP (1 light weight):



10 Deadlifts / Side

10 Hang Clean + Strict Press / Side

10 Front Squats / Side

10 Reverse Lunges / Side (hold weight at side)



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*



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.



JUMPING LUNGES: Regular forward or reverse alternating lunges (10/side).



WEIGHT: Choose a weight that allows for unbroken rounds of Macho Man. If using 1 DB do 3 reps / side.



KB MACHO MAN: 3 Russian Swings + 3 Goblet Squats + 3 American Kettlebell Swings.