CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 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

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

2 sets:

5 pullups

5 dips

2 sets with a barbell:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

Weightlifting

Clean Complex:

1 Clean Pull to Toes +1 Hang Clean (power or full)

1 Clean Pull + 1 Hang Clean

From the knee for the Hang Clean

Metcon

Metcon (Time)

For time:

100 DU/200 Single Unders

30 Dips

100 Thrusters

30 Dips

100 DU/200 Single Unders

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 10 arm…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10 thoracic…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 sets: 200 m run 3 whirly birds 5 quad stretch each leg 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dogWeightliftingBoard Presses on Bench: 2 set of 6 reps @ 70-75% of 1-RM using 1-2 boards 2…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 sets: 200 m run 3 whirly birds 5 quad stretch each leg 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dogWeightliftingBoard Presses on Bench: 2 set of 6 reps @ 70-75% of 1-RM using 1-2 boards 2…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 sets: 200 m run 3 whirly birds 5 quad stretch each leg 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dogWeightliftingBoard Presses on Bench: 2 set of 6 reps @ 75-80% of 1-RM using 1-2 boards 2 sets…

CrossFit Albuquerque - CrossFitView 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 hops 3 sets 5 top…

CrossFit Albuquerque - Open GymView 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 hops 3 sets 5…