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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3 Rounds:
:30 Spider-Man Lunges
:30 Glute Bridges
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2 Rounds:
:30 Air Squats
:30 Single Leg Glute Bridges /SIDE
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Right Leg in Round 1, Left Leg in Round 2
1 Round:
1 Min. Line Hops
1 Min. Glute Bridge Walkouts
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PRACTICE:
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1 Round:
5 Double DB Thrusters
5 Double DB Power Cleans
5 Over-and-Back DB Hops
5 Double DB Push Presses
5 Burpees
Metcon (AMRAP – Reps)
“Garage War”
3 Rounds:
1 Min. Double DB Thrusters
1 Min. Double DB Power Cleans
1 Min. Over-and-Back DB Hops
1 Min. Double DB Push Presses
1 Min. Burpees
REST 1 Min.
SCALING:
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DOUBLE DB THRUSTERS: 1-Arm Thrusters (switch every 5 reps), Goblet Thruster, Barbell (75/55), if unable to go overhead do Goblet Squats.
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DOUBLE DB POWER CLEANS: 1-Arm Power Cleans (switch every 5 reps), Barbell (75/55).
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OVER-AND-BACK DB HOPS: Double or Single Unders, Line hops, jumping jacks.
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DOUBLE DB PUSH PRESSES: 1-Arm Push Press (switch every 5), Barbell (75/55), if unable to go overhead do bent over rows or floor/bench press.
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BURPEES: Squat Thrust, Push Ups.