Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: Every Min. on the Min. x 12: Min. 1: :30 Single Unders Min. 2: :30 Right Side Plank + :30 Min. 3: :30 Ring Leg Glute Bridge + :30 Left Leg Glute Bridge Min. 4: :30 Active Dive Bombers Metcon (Time) 5 Rounds of: 80 Double Unders 40 Sit-Ups 20 Push Ups 10 Reverse Burpees* * Check our social media pages for a demo video. SCALING: Double Unders: 100-160 Double Unders with attempts, 60-80 Jumping Jacks or Jumping Double Taps (See WOD Brief video for Demo). Push Ups: Off Knees or to a box/couch/sturdy object. Reverse Burpees: Use hands and arms to guide yourself onto your back and to get back up again.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT 🔹WARM-UP: 3 Sets of: :30 Alternating Sampson Stretch :30 Air Squats :30 Push Up with Inchworm :30 Jumping Jacks 🔹SCALING: Pull-Ups: Heavy Back Pack Rows, Water Jug Rows, DB/KB Rows (Split reps / side on bigger sets), Ring Row/Body Row off something sturdy… Squat Cleans: Goblet Squats or Power Cleans + Squat with DB/KB/Water Jug/Back Pack. Burpees: Regular with no jump, or step over object. Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP: 3 Strict Pull-Ups 3 1-Arm DB Squat Cleans 3 Lateral Burpees Over DB 6 Strict Pull-Ups 6 1-Arm DB Squat Cleans 6 Lateral Burpees Over DB *Continue adding 3 reps to each movements. SCORE = Rounds + Reps 3 Pull-Ups, 3 Squat Cleans, 3 Burpees = 1 Round. *Athlete’s choice on when to alternate hands on the single arm cleans.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT 🔹 WARM-UP: 3 Sets of: :30 Inchworms :30 Hollow Hold :30 Shoulder Taps :30 Superman Hold Metcon (4 Rounds for reps) “32 PACK” Tabata (:20 On, :10 Off x 8 Rounds) Plank Up-Downs Glute Bridges Grasshoppers Flutter Kicks * Complete full 8 Tabata rounds of each exercise. No rest between exercises. SCORE = Total reps per exercise.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: 3 Sets of: 1 Min. Double Under Practice :30 Spiderman Lunges :30 Glute Bridges :30 Push Up to Downward Dog SCALING: Air Squats: If unable to squat, sub lunges (if possible), dumbbell or odd object deadlifts, or sit-ups. Running: Row 400m, Bike 1,000m, or substitute Double or Single Unders. If doing single unders, start at 50 reps then add 10 reps each round from there. Metcon (AMRAP – Rounds and Reps) 25 Min. AMRAP: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) Air Squats per round. Count the run as 4 reps for the full 400m run (300m=3, 200m=2, 100m=1)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT 🔹 WARM-UP: 3 Sets of: 5 DB Strict Press (Each Side) :20 Side Plank (Each Side) 20 Air Squats :20 Hollow Hold 🔹 SCALING: Weight: Choose a dumbbell weight that allows you to complete large sets and move for the majority of each minute. No Dumbbell? Use an odd object you have around the house. A water jug with a handle would work great for this workout… just don’t drop it… Be creative! Burpees: Squat thrust (burpee without the push-up portion). ** If you need additional help scaling please reaching out to the coaching staff. ** Metcon (3 Rounds for reps) “GARAGE FIGHT” 3 Rounds of: 1 Min. MAX DB Goblet Squats 1 Min. MAX Sit-Ups 1 Min. MAX 1-Arm DB Hang Power Cleans 1 Min. MAX Burpees 1 Min. MAX 1-Arm DB Push Press...Read more