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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CROSSFIT
[WARM UP]
3 Rounds:
:30 Side Plank /SIDE*
:30 Push-Up to Downward Dog
:30 Plank Up-Downs
* R1: Forearm, R2: Straight Arm, R3: Starfish (on either forearm or straight arm).
[WEIGHT WARM-UP]
5 Mins. for Quality:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).
** Use a slow TEMPO on the good mornings, squats, and RDLs.
Pause overhead for :3 on each overhead lift.
[PRACTICE]
1 Round:
7 Push Ups
7 Deadlifts
200m Run @ 85-90% WOD Sprint.
Metcon (Time)
“Wheelie Time”
5 Rounds:
30 Push Ups
20 Deadlifts
200m Sprint!
REST 1 Min. Between Rounds.
[SCALING]
PUSH-UPS: :90 Time Cap, Reduce Reps, Off knees or to a target.
DEADLIFT: Double DB/KB, 1-Arm DB/KB (20/SIDE), Barbell (155/105).
SPRINT: 200m Run, 100m Sprint, :45 Burpee Sprint in Home, 250m Rower Sprint, 500m Bike Sprint.