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
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Warm-Up
[GENERAL]
:30 Mountain Climbers
:30 Hollow Hold
:30 Glute Bridges
:30 Arch Hold
:30 Single Leg Glute Bridges /SIDE
:30 Push-Up to Down Dog
:30 Glute Bridge Walkouts
[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
* Use a PVC Pipe, Broomstick, or dowel if you don’t have a barbell.
[MOBILITY]
:45 Spider-Man Lunge Hold /SIDE
:45 Front Rack Stretching
Conditioning
[PRACTICE]
1 Round:
200m Run
4 Toes to Bar
2 Hang Power Cleans
Metcon (6 Rounds for time)
“Four Eyes”
Every 4:00 x 6 Rounds:
400m Run
10 Toes to Bar
5 Hang Power Cleans
* Record the time for each round.
[SCALING]
RUN: 200m Run, 2 Min. Jog in home, 500m Row, 1,000m Bike.
TOES TO BAR: Reduce reps to 5, 10 Hanging Knee Tucks, 10 V- Tuck- or Sit-Ups.
H. POWER CLEAN: 10 1-Arm or Double DB Hang Power Cleans, 10 Russian Swings, Barbell (115/85).