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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Warm-Up
[GENERAL]
Plate Warm-Up:
:30 Plate Hops
:30 Plate Counterbalance Squats
:30 Plate Hops
:30 Plate Lateral Squats
:30 Plate Hops
:30 Plate Ground to Overhead
* Perform with body weight and a light DB if you don’t have a plate. Jump over the DB in place of hops on the plate.
[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
* Use a PVC Pipe, Broomstick, or dowel if you don’t have a barbell.
[MOBILITY]
:30 Wrist Stretch Each Direction
1 Min. Table Top Stretch
:30 Front / Goblet Squat Hold
Conditioning
[PRACTICE]
1 Round:
200m Run
3 Power Cleans
3 Front Squats
3 Push Jerks
Metcon (Time)
“1-800-Macho-Man”
3 Rounds:
800m Run
5 Rounds of “Macho Man”
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
[SCALING]
800m RUN: Reduce distance to 400m-600m, Jog in home for 4 Mins., 1,000m Run, 2,000m Bike.
POWER CLEAN: 1-Arm DB (3/SIDE), Double DB, Russian Swings, Barbell (135/95).
FRONT SQUATS: 1-Arm DB (3/SIDE), Double DB, Goblet Squats, Barbell (135/95).
PUSH JERKS: 1-Arm DB (3/SIDE), Double DB, American Kettlebell Swings, Barbell (135/95).