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Friday 082820

28
Aug

Friday 082820

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

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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.