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Saturday 080120

1
Aug

Saturday 080120

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 Spider-Man Lunges

:30 Squat Bridges

:30 Mountain Climbers

:30 Lateral Squats

:30 Frog Hops

:30 Push Up to Inchworm

:30 Air Squats

:30 Burpees

400m Run

[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]

1 Round:

200m Run

5 Thrusters

8 Renegade Rows

5 Burpees

Metcon (Time)

“Heartburn”

For Time:

1 Mile Run

Immediately into…

10 Rounds of:

7 Double DB Thrusters

14 Double DB Bent Over Rows

7 Burpees
[SCALING]

RUN: Reduce distance 800m to 1,200m, 8 Min. Jog in home, 2,000k Row, 4,000k Bike.

ROUNDS/REPS: Reduce rounds to 5-7 and/or reduce reps to 5-10-5.

THRUSTERS: Goblet Thrusters, Goblet Squats, Barbell (75/55).

ROWS: 1-Arm Bent Over Rows (7/SIDE), 7 Barbell Bent Over Rows (75/55)

BURPEES: Squat Thrust, Sit-Ups, Push Ups.

After Party

3 Rounds:

30 Piked Shoulder Taps

50 Weighted Alternating Lunges (hold DBs at sides)

30 Piked Shoulder Taps

REST 2 Mins.

DEMO: https://youtu.be/Z39Q18Uwrt8