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
CROSSFIT
[WARM-UP]
:30 Sampson Lunges
:30 Downward / Upward Dogs (No Push Ups)
:30 Hands Only Inchworms
:30 Spider-Man Lunges
:30 Push Ups
:30 Feet Only Inchworms
:30 Reverse Lunges
:30 Push Up to Downward Dog
:30 Contralateral Inchworms
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).
[PRACTICE]
1 Round:
4 Double DB Push Press
4 Double DB Split Squats
4 Double DB Push Jerks
4 Lateral Burpees Over DB
Metcon (Time)
“Overreaction”
15 Double DB Push Press
30 Jumping Lunges
12 Double DB Push Press
24 Jumping Lunges
9 Double DB Push Press
18 Jumping Lunges
Directly Into…
15 Double DB Push Jerks
15 Lateral Burpees Over DB
12 Double DB Push Jerks
12 Lateral Burpees Over DB
9 Double DB Push Jerks
9 Lateral Burpees Over DB
[SCALING]
PUSH PRESS & PUSH JERKS: 1-Arm DB/KB (30-24-18), 2-Arm DB/KB. Barbell (115/85).
JUMPING LUNGES: Regular forward or reverse alternating lunges.
BURPEES: Step over DB, Regular Burpees, Push-Ups, Sit-Ups, Air Squats.
After Party
4 Sets:
:30 Good Mornings
REST :15
:30 Bent Over Rows*
REST :15
:30 Hollow Rocks
REST :15
* If you have only 1 DB/KB hold it goblet style for good mornings and with both hands for the bent over rows.