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Thursday 061120

11
Jun

Thursday 061120

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – https://zoom.us/j/216528666

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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Alternating Bird Dogs

:30 Forearm Plank

:30 Shoulder Taps

:30 Down Dog Hold

:30 Inchworm to Push-Ups

:30 Arch Hold



DB WARM-UP:



5 Romanian Deadlifts /SIDE

5 Bent Over Rows /SIDE

5 Russian Swings

5 Hang Power Cleans /SIDE

5 Strict Press /SIDE



PRACTICE:



1 Round:



:20 1-Arm Strict Press (Left)

REST :10

:20 Hollow Rocks

REST :10

:20 1-Arm Strict Press (Right)

REST :10

:20 Walkout Push-Ups

REST :10

Metcon (AMRAP – Reps)

“Sleepy Hollow”

8 Rounds:

:20 1-Arm Strict Press (Left)

REST :10

:20 Hollow Rocks

REST :10

:20 1-Arm Strict Press (Right)

REST :10

:20 Walkout Push-ups

REST :10

Score is the lowest number of reps over the 8 rounds.
SCALING:



1-ARM DB STRICT PRESS: Barbell Strict Press (65/45).



HOLLOW ROCKS: Hollow Hold, Plank Hold.



WALKOUT PUSH-UPS: Regular Push-Ups, Knee Push-Ups, Box/Couch Push-Ups.