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
🏠 AT HOME WORKOUT
WARM-UP:
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200m Easy Jog
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:30 Sampson Lunges
:30 Push-Up to Downward Dog
:30 Spider-Man Lunges
:30 Jumping Jacks
:30 Push-Up to Inchworm
:30 Air Squats
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DUMBBELL WARM-UP:
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:30 Goblet Good Mornings
:30 Goblet Squats
:30 Russian DB Swings (Two Hands on DB)
:30 1-Arm Strict Press /SIDE
:30 1-Arm Romanian Deadlifts /SIDE
:30 1-Arm Front Squats /SIDE
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PRACTICE:
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100m Run
4 Double DB Front Squats
4 Toes to Bar
4 Double DB Thrusters
4 Pull-ups
Metcon (Time)
“Huggies”
800m Run
15-12-9:
Double DB Front Squats
Toes to Bar
800m Run
15-12-9:
Double DB Thrusters
Pull-ups
800m Run
SCALING:
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RUN: Reduce distance (400m to 600m), Row 1,000m, Bike 2,000m.
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DB FRONT SQUATS/THRUSTERS: 1-Arm Front Squats/Thrusters (Double Reps), Goblet Squats/Thrusters (Double Reps), Barbell (95/65).
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TOES TO BAR: Reduce reps (9-6-3), Hanging Knee Tucks, V-Ups, Tuck Ups, Sit-Ups.
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PULL UPS: Reduce reps (9-6-3), Ring or body rows, Renegade Rows (Double Reps), Bent Over DB Rows (Double Reps).