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Thursday 061820

18
Jun

Thursday 061820

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[WEEKDAY SCHEDULE]

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NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Spider-Man Lunges

:30 Alternating Bird Dogs

:30 Sampson Lunges

:30 Shoulder Taps

:30 Down Dog Hold

:30 Forearm Plank Hold



DB WARM-UP:



:20 Farmers Carry (Right)

:20 Strict Press (Right)

:20 Farmers Carry (Left)

:20 Strict Press (Left)

:20 Overhead Carry (Right)

:20 Push Press (Right)

:20 Overhead Carry (Left)

:20 Push Press (Left)



PRACTICE:



1 Round:

10 Sit-Ups

5 Double DB Push Press

50m Double DB Walk (Switch at 25m)

Metcon (Time)

“Cash Back”

50-35-20-35-50:

Sit-Ups

After Each Set of Sit-Ups Complete:

10 Double DB Press

50m Mix DB Carry

(1-Arm Overhead + 1-Arm Hanging)

Mixed Carry DEMO: https://youtu.be/WdCUzpciyZI
SCALING:



DOUBLE DB PUSH PRESS: 1-Arm Push Press (10/SIDE), Barbell (95/65).



MIXED DB CARRY: 200′ Single DB Walk break up as:

50ft. Farmers Carry (Right)

50ft. Overhead Carry (Right)

50ft. Farmers Carry (Left)

50ft. Overhead Carry (Left)

or, 20 (total) mixed lunges (1 arm overhead or on shoulders and 1 arm at side). 20 Goblet lunges.



SIT-UPS: If unable to do sit-ups modify to Plank Up-Downs at the original rep scheme or Flutter Kicks increasing the reps to 100-70-40-70-100.