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Saturday 062020

20
Jun

Saturday 062020

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8:30 AM – https://zoom.us/j/262806413

NOON – https://zoom.us/j/364492400

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[SATURDAY & SUNDAY SCHEDULE]

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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:



200m Run Easy Jog (1 Min. In Home).



:30 Glute Bridges

:30 Single Leg Glute Bridges /SIDE

:30 Glute Bridge Walkouts

:30 Slow Air Squats



DB WARM-UP:



:20 Farmers Carry (Right)

:20 Jumping Air Squats

:20 Farmers Carry (Left)

:20 DB Goblet Squats

:20 Strict Press (Left)

:20 Jumping DB Goblet Squats

:20 Strict Press (Right)



PRACTICE:



1 Round:

200m Run

6 1-Arm DB Power Clean and Jerks

6 Weighted Jumping Squats

100m Run with DB

Metcon (Time)

“Groundhog Day”

600m Run

50 1-Arm DB Power Clean and Jerks

400m Run

30 Weighted Jumping Squats

200m Run with DB

30 Weighted Jumping Squats

400m Run

50 1-Arm DB Power Clean and Jerks

600m Run
SCALING:



1-Arm DB POWER CLEAN AND JERKS: Kettlebell Swings, Slam Balls, Barbell (65/45).



WEIGHTED JUMPING SQUATS: 30 to 60 no weight, 30 to 60 Air Squats, 30 Jumping Lunges.



RUN WITH DB [200 METERS]: 1 Min. Run in place or around home (weighted or non-weighted), 200m Run with no weight, 250m Row, 500m Bike.



RUN [400 METERS]: 2 Min. Run in place or around home, 500m Row, 1,000m Bike.



RUN [600 METERS]: 3 Min. Run in place or around home, 750m Row, 1,500m Bike.