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
.

Albany CrossFit – CrossFit

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Warm-Up

[GENERAL]

:20 Each.

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

200m Run

[SPECIFIC]

Practice PVC Movements.

Use the Burgener Warm-Up for the Snatch.

[MOBILITY]

:40 PVC Lat Stretch /SIDE

:40 PVC Good Mornings

:40 PVC External Rotation Stretch /SIDE

Conditioning

The Broomstick Mile (Time)

25 Back Squats

25 Front Squats

25 Overhead Squats

400m Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400m Run

50 Hang Squat Cleans

400m Run

50 Squat Snatches

400m Run

Perform all movements except the run with a PVC pipe, broomstick, or dowel.
[SCALING]

REPS: Modify to 15 reps on squats and presses. Modify to 30 reps on hang cleans and snatches.

RUN: 200m Runs, 2 Min. Jog in home, 500m Row, 1,000m Bike.