Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
NOON – https://zoom.us/j/364492400
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 Single Unders
:30 Lateral Squats
:30 Active Spider-Man Lunges
:30 Single Unders
:30 Slow Air Squats
:30 Mountain Climbers
:30 Single Unders
:30 Air Squats
:30 Frog Hops
:30 Single Unders
:30 Goblet Squats
:30 Slow Burpees
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PRACTICE ROUNDS:
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1 Round:
25 Double Unders (35 Single Unders)
5 Lateral DB Burpees
4 DB Front Squats
3 DB Thrusters
2 DB Squat Clean Thrusters
Metcon (AMRAP – Rounds and Reps)
“Five Below”
5 Min. AMRAP:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral DB Burpees
12 DB Front Squats
REST 5 Min.
5 Min. AMRAP:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral DB Burpees
9 DB Thrusters
REST 5 Min.
5 Min. AMRAP:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral DB Burpees
6 DB Squat Clean Thrusters
SCORE = Total rounds + reps.
Squat Clean Thruster DEMO: https://youtu.be/lyS6jR7bNMA
SCALING:
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DOUBLE UNDERS: 2 Min. of DU practice, 150 Single Unders, 50 Over and Back DB Hops or Jumping Jacks.
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DUMBBELL FRONT SQUATS: Goblet Squats, Barbell Front Squat (95/65)
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DUMBBELL THRUSTERS: Goblet Thrusters, 1-Arm DB Thrusters (5/side), Barbell Thrusters (95/65).
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DUMBBELL SQUAT CLEAN THRUSTERS: 1-Arm DB Clusters, Barbell Squat Clean Thrusters (95/65).