Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Saturday 071820 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
Saturday 071820
🏠 AT HOME WORKOUT
WARM-UP:
...
200m Easy Jog
...
:30 Sampson Lunges
:30 Push-Up to Downward Dog
:30 Spider-Man Lunges
:30 Jumping Jacks
:30 Push-Up to Inchworm
:30 Air Squats
...
DUMBBELL WARM-UP:
...
:30 Goblet Good Mornings
:30 Goblet Squats
:30 Russian DB Swings (Two Hands on DB)
:30 1-Arm Strict Press /SIDE
:30 1-Arm Romanian Deadlifts /SIDE
:30 1-Arm Front Squats /SIDE
...
PRACTICE:
...
100m Run
4 Double DB Front Squats
4 Toes to Bar
4 Double DB Thrusters
4 Pull-ups
Metcon (Time)
"Huggies"
800m Run
15-12-9:
Double DB Front Squats
Toes to Bar
800m Run
15-12-9:
Double DB Thrusters
Pull-ups
800m Run
SCALING:
...
RUN: Reduce distance (400m to 600m), Row 1,000m, Bike 2,000m.
...
DB FRONT SQUATS/THRUSTERS: 1-Arm Front Squats/Thrusters (Double Reps), Goblet Squats/Thrusters (Double Reps), Barbell (95/65).
...
TOES TO BAR: Reduce reps (9-6-3), Hanging Knee Tucks, V-Ups, Tuck Ups, Sit-Ups.
...
PULL UPS: Reduce reps (9-6-3), Ring or body rows, Renegade Rows (Double Reps), Bent Over DB Rows (Double Reps).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 18, 2020
Male Clients
Female Clients
1
Emily
McCarthy🏃🏻♀️
HOME WOD (Log Scores Only...
22:58
65#barbell
2
Alisa
Cianfarani
HOME WOD (Log Scores Only...
29:00
2-20# DB ABSU & ring rows
Loading...
Powered By Wodify