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Thursday 081320

13
Aug

Thursday 081320

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

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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.