Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

…

2 Rounds:

:30 Jumping Jacks

:30 Lateral Squats

:30 Lateral Hops in Place

:30 Inchworm to Push-Ups

:30 Lateral Hops Over DB

:30 Air Squats

…

DUMBBELL WARM-UP:

5 Deadlifts / SIDE

5 1-Arm Russian Swings /SIDE

5 Strict Press /SIDE

5 Burpees

…

PRACTICE:

…

3 Devil’s Press

4 Over-and-Back DB Hops

5 Double DB Squats

Metcon (Time)

“Dirt Devil”

Every 4:00 x 5 Rounds:

5 Devil Presses

10 Over-and-Back Hops Over DB

15 Double DB Squats

10 Over-and-Back Hops Over

5 Devil Presses

SCORE = Your slowest interval.

Devils Press DEMO: https://youtu.be/rUp_LwREipA

1-Arm Devils Press: https://youtu.be/znJ6cch0FQs
SCALING:

…

DEVIL’S PRESS: 5 1-Arm Devil’s Press /SIDE, 10 Alternating DB Power Snatch.

…

OVER-AND-BACK DB HOPS: 20 Double Unders, 40 Single Unders, 25 Jumping Jacks.

…

DOUBLE DB SQUATS: 20 Goblet Squats.