Tuesday 072120

21
Jul

Tuesday 072120

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]

: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.