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Monday 080320

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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CROSSFIT

[WARM-UP]

:30 Air Squats

:30 Glute Bridges

:30 Downward / Upward Dog

:30 Jumping Jacks

:30 Glute Bridge Walkouts

:30 Shoulder Taps

:30 Jumping Squats

:30 Single Leg Glute Bridges /SIDE

:30 Push-up to Down Dog

[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]

Deadlift technique practice (PVC top-down).

1 Round:

10 Jumping Lunges

10 Hand Release Push Ups

10 Air Squats

10 Deadlifts

Metcon (5 Rounds for time)

“Catch & Release”

Every 4:00 x 5 Rounds:

20 Jumping Lunges

20 Hand Release Push-ups

20 Air Squats

20 Deadlifts

* Record time each round was completed.
[SCALING]

REPS: Reduce to 10 to 15 on some or all movements as needed.

LUNGES: Regular forward or reverse lunges.

PUSH-UPS: Off Knees or to a target.

SQUATS: To a target for depth.

DEADLIFT: Double DB, 1-Arm DB, Kettlebell DL (Hold with both hands), Barbell (135/95).