CrossFit Albuquerque – Home Workouts

View Public Whiteboard

Warm-up

200 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 half burpees

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

Strength Work

No Equipment:

4×10 per side airplanes

4×10 hollow body rock to super man

Weightlifting

Equipment Version

Bench Press:

1 set of 8 reps @ 65%

1 set of 6 reps @ 70%

3 sets of 5 reps @ 75-80%

Bench Press (5, 5, 5)

Metcon

Metcon (Time)

3 sets for time:

50 mountain climbers

50 lateral hops

25 pushups

50 lateral hops

50 mountain climbers

*rest 1 min btw sets

*if equipment

3 sets for time:

50 mountain climbers

50 DU/100 SU

25 pushups

50 DU/100 SU

50 mountain climbers

*rest 1 min btw sets

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 10 lateral hops 10 front to back hopsWeightliftingBack Squat or Front…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 2 sets: 5 ring rows 5…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 2…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 2…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 2 sets:…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run 10 thoracic twists 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 3 sets: 5 push ups 5 air squats :15…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 m run 10 thoracic twists 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 3 sets: 5 push ups 5 air squats…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 m run 10 thoracic twists 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 3 sets: 5 push ups 5 air squats…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up10 min Self Paced: 200 m run/1 min row or bike 10 alt lunges 10 ring rows 10 dipsGymnastics0:00 - 5:00 Hand Stand Hold Accumulate up to 5 MIN in Holds Use a kick up or wall walk up or perform free standing 5:00 - 15:00 Bar and Ring Work -L-Sit hang, try to…