Announcements
[OUTDOOR & ZOOM SCHEDULE]
Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit
CROSSFIT
[WARM-UP]
:30 Spider-Man Lunges
:30 Glute Bridges
:30 Shoulder Taps
:30 Reverse Inchworms (No Push-Up)
:30 Single Leg Glute Bridges /SIDE
:30 Mountain Climbers
:30 Jumping Jacks
:30 Glute Bridge Walkouts
:30 Push-up to Down Dog
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Rack Reverse Lunges
5 Push Press
* Do reps /SIDE or Goblet style if you have (1) free weight.
[PRACTICE]
Hang Clean Technique
Push Jerk Technique
1 Round:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
🎖 HERO WOD
Timothy P. Davis
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
[SCALING]
WEIGHT: Choose a weight that allows for large unbroken sets.
DEADLIFTS: Substitute DB/KB Good Mornings as needed.
1 DB/KB: Perform reps /SIDE for each round. 5 Rounds of 24-18-12.
2 DB/KB: Use weights in both hands. If weight is challenging keep the original rep scheme. If they are very light increase to 24-18-12.
“KB DT”: 12 KB Deadlifts + 9 Russian Swings + 6 Push Jerks.