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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CROSSFIT
[WARM UP]
:30 2 Sampson Lunges + 1 Air Squat
:30 Plank Hold
:30 Leg Swings / Side
:30 Spider-Man Lunges
:30 Hollow Hold
:30 Air Squats
:30 Downward Dog to Push-Up
:30 Superman Hold
:30 Inchworm to Push-Up
[WEIGHT WARM-UP]
:20 Goblet Good Mornings
:20 Goblet Squats
:20 Goblet Strict Press
:20 DB Romanian Deadlifts /SIDE
:20 DB Front Squats /SIDE
:20 DB Push Press /SIDE
[PRACTICE]
1 Round:
4 Double DB Power Snatches
4 1-Arm DB Overhead Squats /SIDE
4 Sit-Ups
4 1-Arm DB Hang Clean and Jerks /SIDE
Metcon (AMRAP – Rounds and Reps)
“Kicking & Screaming”
20 Min. AMRAP:
10 Double DB Power Snatches
20 1-Arm DB Overhead Squats
30 Sit-Ups
40 1-Arm DB Hang Clean and Jerks
[SCALING]
WEIGHT: Choose a wt. that allows for unbroken snatches and overhead squats.
SNATCH: 20 Alternating 1-Arm DB Snatches, 10 Slam Balls, Barbell (115/85).
OVERHEAD SQUAT: 1-Arm Overhead Lunges, 1-Arm Front Squats, Goblet Squats. Barbell (115/85).
SIT-UPS: 60 Flutter Kicks, :60 Plank or Hollow Hold.
CJ: Kettlebell Swings, Russian Kettlebell Swings, No barbell for this station.