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
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CROSSFIT
[WARM-UP]
:30 Sampson Lunges
:30 Downward / Upward Dog (No Push-Up)
:30 Spider-Man Lunges
:30 Lateral Squats
:30 Mountain Climbers
:30 Squat Bridges
:30 Push-Up to Downward Dog
:30 Slow Air Squats
:30 Frog Hops
:30 Air Squats
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).
[PRACTICE]
Squat Clean & Thruster Technique
1 Round (after complex):
3 Squat Clean Thrusters
6 Lateral Burpees Over Object
Granola Bar Complex
Every :90 x 8 Sets:
1 Squat Clean +
1 TEMPO Front Squat +
1 Push Press
@ WOD Weight.
* TEMPO = :5 Down, :3 Pause In Squat, Fast Standing.
Do reps /SIDE if using one DB/KB.
Metcon (AMRAP – Rounds and Reps)
“Granola Bar”
12 Min. AMRAP:
7 Squat Clean Thrusters
14 Lateral Burpees Over Object
[SCALING]
SQ CL THRUSTER: 1-Arm DB/KB (7/SIDE), 2-Arm DB/KB, Med Ball Clean Thruster, Barbell (135/95).
BURPEES: Step Over Object, Regular Burpees, Squat Thrust, Sit-Ups, Push-Ups.