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
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