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]
:30 Sampson Lunges
:30 Spider-Man Lunges
:30 Push-Up to Downward Dog
:30 Shoulder Taps
:30 Air Squats
:30 Squat Bridges
:30 Mountain Climbers
:30 Push-Up to Inchworm
200m Run
[SPECIFIC]
w. 1 DB/KB
:20 Goblet Good Mornings
:20 Goblet Squats
:20 Goblet Strict Press
:20 1-Arm RDL /SIDE
:20 1-Arm Front Squats /SIDE
:20 1-Arm Push Press /SIDE
[MOBILITY]
:30 Wrist/Forearm Stretch /SIDE
:45 Goblet Squat Hold
:45 Table Top Stretch
[PRACTICE]
Dumbbell Squat Clean Thrusters
Conditioning
Metcon (Time)
“21 Savage”
800m Farmer’s Carry
21 Double DB Front Squats
21 Double DB Push Presses
21 Double DB Hang Squat Clean Thrusters
[SCALING]
CARRY: Reduce distance 400m to 600m. Carry for 4-6 mins. in the home, 3 Min. Side Plank /SIDE.
WEIGHT: Choose a weight that you can complete 200m on the carry with before resting.
Modify to 1-Arm movements if you only have 1 DB or KB. Switch hands as desired on the carry. Do 21/SIDE on the 3 main exercises.