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
CROSSFIT
[WARM-UP]
:30 Hands Only Inchworms (In Place)
:30 Sampson Lunges
:30 Straight Leg Sit-Ups
:30 Feet Only Inchworms (In Place)
:30 2 Shoulder Taps (Right/Left) to 1 Push-Up
:30 Hollow Hold
:30 Contralateral Inchworms
(DEMO: https://youtu.be/pJDL-XyOKXQ )
:30 Plank Up-Downs
:30 Superman Hold
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Rack Reverse Lunges
5 Push Press
* Do reps /SIDE or Goblet style if you have (1) free weight.
[PRACTICE]
1 Round:
5 Deadlifts
5 Toes to Bar
5 Push Press
200m Run
Metcon (Time)
“7 WONDERS”
3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses
400m Run
3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses
400m Run
3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses
[SCALING]
DEADLIFTS: 1- (reps /SIDE) or 2-Arm DB/KB Deadlifts, DB/KB Good Mornings, Barbell (115/85)
T2B: Hanging Knee Tucks, Sit-Ups, V-Ups, Tuck Ups, Candlestick (holding a weight behind head).
(DEMO: https://youtu.be/d5yQMplTevU )
PUSH PRESS: 1- (reps /SIDE) or 2-Arm DB/KB Push Press, Barbell (115/85)
RUN: 200m Run, 2 Min. Jog in home, 20-40 x 10m Shuttle Runs, 400m Row, 1,000m Bike.