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Friday 073120

31
Jul

Friday 073120

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

View Public Whiteboard

CROSSFIT

[WARM-UP]

:30 Spider-Man Lunges

:30 Push Up to Down Dog

:30 Jumping Jacks

:30 2 Sampson Lunges + 1 Air Squat

:30 Push Up to Inchworm

:30 Jumping Jacks

:30 Overhead Squats (Hold Arms Above Head)

:30 2 Shoulder Taps + 1 Push Up

:30 Jumping Jacks

[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]

Power Snatch Practice

1 Round:

6 Power Snatches

200m Paced Run

* Run 200m at 85-90% Sprint pace and note the time, ramp it up for the workout.

Metcon (Time)

“Hot Flash”

5 Rounds:

12 Power Snatches

200m Sprint
[SCALING]

POWER SNATCHES: Alternating 1-Arm DB/KB Snatches (Split reps/SIDE), Double DB/KB Power Snatches, Kettlebell Swings, Russian Kettlebell Swings, Slam Balls, Barbell (95/65).

SPRINT: 200m Run, 100m Sprint, 10 x 10m Shuttle Sprints, :45 to 1 Min. Run in home, 200m Row Sprint, 500m Bike Sprint.

After Party

Tabata (:20 On, :10 Off x 16)

Bicycle Crunches

Frog Bridges

CRUNCH DEMO: https://youtu.be/eBZ4rdDjLFM

BRIDGE DEMO: https://youtu.be/wHoA-pxi6oM