Call Us: 518-459-4444

Saturday 082920

29
Aug

Saturday 082920

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

()

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).