Call Us: 518-459-4444

Saturday 071820

18
Jul

Saturday 071820

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



200m Easy Jog



:30 Sampson Lunges

:30 Push-Up to Downward Dog

:30 Spider-Man Lunges

:30 Jumping Jacks

:30 Push-Up to Inchworm

:30 Air Squats



DUMBBELL WARM-UP:



: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



PRACTICE:



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:



RUN: Reduce distance (400m to 600m), Row 1,000m, Bike 2,000m.



DB FRONT SQUATS/THRUSTERS: 1-Arm Front Squats/Thrusters (Double Reps), Goblet Squats/Thrusters (Double Reps), Barbell (95/65).



TOES TO BAR: Reduce reps (9-6-3), Hanging Knee Tucks, V-Ups, Tuck Ups, Sit-Ups.



PULL UPS: Reduce reps (9-6-3), Ring or body rows, Renegade Rows (Double Reps), Bent Over DB Rows (Double Reps).