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
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Warm-Up
[GENERAL]
w. a PVC or Broomstick
:30 Lateral Hops Over PVC Pipe
:30 PVC Straight Leg Swings /SIDE
:30 PVC Lat Stretch
:30 PVC Pass Throughs
:30 PVC Sotts Press
:30 PVC Overhead Squats
:30 PVC Hollow Hold
:30 PVC Arch Hold
[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
[MOBILITY]
1 Min. Spider-Man Lunge /SIDE
:30 Twisted Cross Pose /SIDE
Conditioning
[PRACTICE]
1 Round:
200m Run
5 Toes to Bar
5 Power Snatches
Metcon (Time)
“Oil Change”
1 Mile Run
50 Toes to Bar
30 Power Snatches
[SCALING]
RUN: Reduce distance 800m to 1,200m, 1,600m to 2,000m Row, 4,000m Bike.
TOES TO BAR: Reduce reps to 30, Hanging Knee Tucks or straight leg raises, V- Tuck-Ups or Sit-Ups.
POWER SNATCH: 30 Double DB Power Snatch, 50 Alternating 1-Arm DB Power Snatch, 50 Kettlebell Swings or Slam Balls, Barbell (115/85).