Friday 071720

17
Jul

Friday 071720

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – https://zoom.us/j/216528666

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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:



1 Min. Jog (in place or around)

:30 Forearm Side Plank /SIDE

:30 Single Leg Glute Bridges /SIDE



1 Min. Jog (in place or around)

1 Min. Glute Bridges

1 Min. Forearm Plank

1 Min. Glute Bridge Walkouts



DUMBBELL WARM-UP:



:30 Goblet Good Mornings

:30 Goblet Squats

:30 Seated 1-Arm Strict Press /SIDE

:30 1-Arm Romanian Deadlifts /SIDE

:30 1-Arm Renegade Rows /SIDE

:30 1-Arm Front Squats /SIDE



PRACTICE:



1 Round:

50′ Bear Crawl

5 Sit-Ups

5 Double DB Deadlifts

Metcon (Time)

“Floor It”

Every 5 Mins. x 5 Rounds:

150′ Bear Crawl

35 Sit Ups

20 Double DB Deadlifts

Score is the slowest of the 5 rounds.
SCALING:



BEAR CRAWL: Reduce distance as needed, 50 Air Squats.



SIT-UPS: 70 Flutter Kicks, 1 Min. Plank or Hollow Hold.



DEADLIFTS: 1-Arm Deadlifts (15/SIDE), 2-Handed Kettlebell Deadlifts, Slam Balls, Barbell (185/125).

After Party

For Quality, Not For Time:

21-15-9:

Weighted Glute Bridges

Goblet (Single DB) or Barbell Romanian Deadlifts

Goblet (Single DB) or Barbell Good Mornings

Perform with a slow and controlled tempo for each exercise.

Choose a weight that allows for challenging, but unbroken sets.