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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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3 Sets:
:30 Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push Ups
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Dumbbell Warm-Up (1 light weight):
10 Goblet Squats
10 Romanian Deadlifts / Side
10 1-Arm Russian Swings
10 Strict Press / Side
10 Goblet Squats
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PRACTICE:
14 Over and Back Hops
7 DB Thrusters
14 Over and Back Hops
5 DB Clean and Jerks
14 Over and Back Hops
3 Devils Press
Metcon (4 Rounds for time)
“Encore”
Rounds start on the 0:00, 5:00, 10:00, and 15:00 minute marks.
Finish as quickly as possible and then rest in the remaining round time.
On the 5:00 x 2 Rounds:
21 Over-and-Back DB Hops
12 DB Thrusters
21 Over-and-Back DB Hops
9 DB Clean and Jerks
21 Over-and-Back DB Hops
6 Devils Press
-Right Into-
On the 5:00 x 2 Rounds:
21 Over-and-Back DB Hops
6 Devils Press
21 Over-and-Back DB Hops
9 DB Clean and Jerks
21 Over-and-Back DB Hops
12 DB Thrusters
Over-and-Back Hop DEMO: https://www.youtube.com/watch?v=XEUiOZdNq-U
Devils Press DEMO: https://www.youtube.com/watch?v=rUp_LwREipA
*SCALING*
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DB HOPS: 42 Double Unders, 42 Line Hops, 42-65 Single Unders.
Line Hop DEMO: https://www.youtube.com/watch?v=AG3QNJriozI
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THRUSTERS: 12 Goblet Thrusters, 24 Jumping Air Squats, 12 Odd Object Thrusters, Barbell Thrusters (95/65)
Goblet Thruster DEMO: https://www.youtube.com/watch?v=5cPzyJmJFOA
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CLEAN AND JERK: 10 1-Arm DB Clean and Jerks (5/side), Odd object clean and jerks, Barbell (95/65).
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DEVILS PRESS: 1-Arm Devil’s Press, Alternating Power Snatches, Barbell Power Snatch (95/65).
1-Arm DEMO: https://www.youtube.com/watch?v=znJ6cch0FQs&