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Monday 081020

10
Aug

Monday 081020

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 Sampson Lunges

:30 Downward / Upward Dog (No Push-Up)

:30 Spider-Man Lunges

:30 Lateral Squats

:30 Mountain Climbers

:30 Squat Bridges

:30 Push-Up to Downward Dog

:30 Slow Air Squats

:30 Frog Hops

:30 Air Squats

[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]

Squat Clean & Thruster Technique

1 Round (after complex):

3 Squat Clean Thrusters

6 Lateral Burpees Over Object

Granola Bar Complex

Every :90 x 8 Sets:

1 Squat Clean +

1 TEMPO Front Squat +

1 Push Press

@ WOD Weight.

* TEMPO = :5 Down, :3 Pause In Squat, Fast Standing.

Do reps /SIDE if using one DB/KB.

Metcon (AMRAP – Rounds and Reps)

“Granola Bar”

12 Min. AMRAP:

7 Squat Clean Thrusters

14 Lateral Burpees Over Object
[SCALING]

SQ CL THRUSTER: 1-Arm DB/KB (7/SIDE), 2-Arm DB/KB, Med Ball Clean Thruster, Barbell (135/95).

BURPEES: Step Over Object, Regular Burpees, Squat Thrust, Sit-Ups, Push-Ups.