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[SATURDAY & SUNDAY SCHEDULE]
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Single Unders
:30 Alternating Spider-Man Lunges
:30 Mountain Climbers
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:30 Single Unders
:30 Alternating Sampson Lunges
:30 Frog Hops
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:30 Single Unders
:30 Push-Up to Down Dog
:30 Slow Burpees
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Dumbbell Warm-Up:
:20 1-Arm Deadlift (from between feet) /SIDE
:20 1-Arm Bent Over Row /SIDE
:20 1-Arm Russian Swing /SIDE
:20 1-Arm Strict Press /SIDE
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PRACTICE:
1 Round:
10 Double Unders
4 Lateral DB Burpees
4 Devil’s Press (2/Side if 1 DB)
Metcon (Time)
“Hellhole”
2 Min. AMRAP:
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
REST 2 MINS.
2 Min. AMRAP:
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
REST 2 MINS.
2 Min. AMRAP:
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
REST 2 MINS.
3 Min. AMRAP:
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
Complete all 4 intervals with the goal of accumulating 50 Devil’s Press. Once you reach 50 stop. If you don’t reach 50 record a score of 15:00 and note the reps in the comments.
SCALING:
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DEVIL’S PRESS: 1-Arm Devil’s Press, 50-100 Alternating DB Power Snatches, Barbell Power Snatch (115/85).
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DOUBLE UNDERS: Aim to finish in :30, Reduce Reps, 60 Single Unders, 15 Over and Back DB Hops, 35 line hops.
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LATERAL DB BURPEES: Lateral Barbell Burpees, Regular Burpees.