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Tuesday 072820

28
Jul

Tuesday 072820

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 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.