Call Us: 518-459-4444

Wednesday 072920

29
Jul

Wednesday 072920

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

View Public Whiteboard

CROSSFIT

[WARM-UP]

:30 Glute Bridges

:30 Straight Arm Plank

:30 Single Leg Glute Bridges (Right)

:30 Alternating Bird Dogs

:30 Single Leg Glute Bridges (Left)

:30 Plank Up-Downs

:30 Glute Bridge Walk Outs

:30 Push Up to Down Dog

[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]

Hang Squat Clean Practice

1 Round:

200 Meter Run

3 Renegade Rows /SIDE

6 Push-ups

9 Air Squats

3 Double DB Hang Squat Cleans

Metcon (3 Rounds for reps)

“Rest Stop”

5 Min. AMRAP:

600m Run

1 Round of “Renegade Cindy”

Max Double DB Hang Squat Cleans

REST 5 Mins.

5 Min. AMRAP:

400m Run

2 Rounds of “Renegade Cindy”

Max Double DB Hang Squat Cleans

REST 5 Mins.

5 Min. AMRAP:

200m Run

3 Rounds of “Renegade Cindy”

Max Double DB Hang Squat Cleans

1 Round of “Renegade Cindy’s” =

10 Renegade Rows

10 Push Ups

15 Air Squats
[SCALING]

RUN: Modify to 200m-400m-200m, Jog for 3-2-1 Mins. in home. Row 750m-500m-250m, Bike 1,500m-1,000m-500m.

CINDY’S REPS: Modify to 6-6-9 or 8-8-12.

RENEGADE ROWS: 1-Arm Renegade Rows, 1-Arm Bent Over Rows, use DB or KB.

PUSH UPS: Off Knees or to a target.

AIR SQUATS: To a target or modify to lunges.

HANG SQUAT CLEANS: 1-Arm DB/KB Squat Cleans, Medicine Ball Cleans, Russian Swings, Slam Balls, Barbell (135/95).