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
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).