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Components
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Thursday 082720 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
OUTDOOR (8:30 AM)
ZOOM ONLINE (8:30 AM)
OUTDOOR (5:30 PM)
ZOOM ONLINE (5:30 PM)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
Thursday 082720
Warm-Up
[GENERAL]
6 Mins. For Quality:
15 Glute Bridges
12 Bent Over Rows
9 Romanian Deadlifts
6 Sit-Ups
* Use a barbell, DB, or KB for rows and deadlifts.
[MOBILITY]
1 Min. Pigeon Pose /SIDE
1 Min. Straddle Pose
[PRACTICE]
Deadlift Technique
Conditioning
[PRACTICE]
1 Round:
200m Run @ 85-90% Sprint Effort
10 Sit-Ups
3 Deadlifts
Metcon (5 Rounds for time)
"Buttercup"
Every 3:00 x 5 Rounds:
200m Sprint
25 Sit-ups
5 Deadlifts
[SCALING]
SPRINT: Modify to a run, Jog in home for 1 Min., 250m Row Sprint, 500m Bike Sprint.
SIT-UPS: Reduce reps to 15, 50 Flutter Kicks.
DEADLIFT: Double DB/KB, 1-Arm DB/KB (5/SIDE), Barbell (185/125).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 27, 2020
Male Clients
1
Jason
Kirby
HOME WOD (Log Scores Only...
10:27
185#BB
2
Josh
Heller
ZOOM ONLINE (8:30 AM)
8:11
50# db & 53# kb
3
Chris
Williams
ZOOM ONLINE (8:30 AM)
8:56
2 X 50
4
Ed
Walsh
HOME WOD (Log Scores Only...
9:46
5
Rick
Inzerillo
ZOOM ONLINE (8:30 AM)
10:15
6
Private
ZOOM ONLINE (8:30 AM)
10:35
Female Clients
1
Emily
McCarthy🏃🏻♀️
HOME WOD (Log Scores Only...
8:44
2
Renée
Mihail
OUTDOOR (5:30 PM)
8:52
125# barbell
3
Jillienne
Krause
HOME WOD (Log Scores Only...
10:11
200m row 25 sit-ups 5 dL @90 Should have went heavier on dl
3
Nicole
Chiudina
HOME WOD (Log Scores Only...
10:11
Sub 15 burpees for run 5 DL @ 2 35# dumbbells
4
Christina
Pierotti
ZOOM ONLINE (8:30 AM)
10:17
30# db
5
Victoria
Inzerillo
ZOOM ONLINE (8:30 AM)
10:41
6
Mary
Pat Van Etten
HOME WOD (Log Scores Only...
11:05
105# 500m bike
7
Alisa
Cianfarani
ZOOM ONLINE (8:30 AM)
11:06
200m 15 SU 105#DL
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