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Components
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Saturday 090520 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
CROSSFIT: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (2/4)
Workout
Saturday 090520
Warm-Up
[GENERAL]
2 Rounds:
:30 Spider-Man Lunges
:30 Squat Hold w. Rotation
:30 Air Squats
:30 Jumping Jacks
400m Run
[MOBILITY]
:45 Hurdler Pose Stretch /SIDE
:30 Wrist Stretch /SIDE
Conditioning
[PRACTICE]
1 Round:
3 Hang Squat Cleans
200m Run
3 Pull-Ups
Metcon (Time)
"Mirror, Mirror"
800m Run
21 Hang Squat Cleans
400m Run
21 Pull-Ups
400m Run
21 Hang Squat Cleans
800m Run
[SCALING]
RUNS: Reduce to 400m/200m, Jog in home for 4 Mins./2 Mins., Row 1,000m/500m, Bike 2,000m/1,000m.
H. SQ. CLEANS: 1-Arm DB (21/SIDE), Double DB, Barbell (135/95).
PULL-UPS: Renegade or Bent Over Rows (21/SIDE if you have 1 DB), Hanging Knee Tucks.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 05, 2020
Male Clients
1
Mike
McCulloch
CROSSFIT: 9:00 AM
16:39
2
Private
CROSSFIT: 9:00 AM
19:30
Female Clients
1
Diana
Rivera
CROSSFIT: 9:00 AM
22:56
2
Emily
McCarthy🏃🏻♀️
CROSSFIT: 9:00 AM
19:57
65#, 21pullups
3
Mary
Pat Van Etten
CROSSFIT: 9:00 AM
20:57
55# clean no squat, 42 25# renegade row
4
Cait
Corbett
CROSSFIT: 9:00 AM
21:57
85#, 7 strict pull-ups
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