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Wednesday 052720

27
May

Wednesday 052720

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

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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:



: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



PRACTICE ROUNDS:



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:



DOUBLE UNDERS: 2 Min. of DU practice, 150 Single Unders, 50 Over and Back DB Hops or Jumping Jacks.



DUMBBELL FRONT SQUATS: Goblet Squats, Barbell Front Squat (95/65)



DUMBBELL THRUSTERS: Goblet Thrusters, 1-Arm DB Thrusters (5/side), Barbell Thrusters (95/65).



DUMBBELL SQUAT CLEAN THRUSTERS: 1-Arm DB Clusters, Barbell Squat Clean Thrusters (95/65).