CrossFit Albuquerque – Home Workouts

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Warm-up

3 min walk/jog

3 sets:

10 toe touches to overhead

4 Spider-Man crawls, reach up to the sky

:15 bottom of the squat hold

Then:

5 downward dog/upward dog

:20 child’s pose

10 bird dogs

2 sets:

5 jumping air squats

5 pushups

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Thrusters

Sit ups

Use: Barbell, Db, KB;Whatever item is available to you.

Weightlifting

Back Squat Workout

5 sets of 1 @ 80%

5 sets of 1 @ 82.5%

5 sets of 1 @ 85%

Modify with squatting to a box or deadlifts; if having knee issues or pain.

May also increase reps and use body weight or light weight: goblet squat or air squat

Suggested: 5 sets of 8-10 air squats or goblet squats

Back Squat (1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1. )

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 Sets: 1 MIN Cardio 10 Toes touches 10 Spiderman 10 Pigeon 5 Inchworms with push ups 5 Upward/Downward dogs 20 Shoulder Taps in Plank position 3 Nasal breathes in childs poseMetconMetcon (Time)With Equipment For Time: 3-6-9-12-15-12-9-6-3 DB\Barbell-Hang Squat Cleans DB\Barbell-Push Press Without Equipment For Time: 3-6-9-12-15-12-9-6-3 -Jump Squat|Air Squat -Push Press-Any odd objectWeightliftingPush…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-upWarm up: 1 SET: 10 Quad Pulls 10 Chicken Walks 10 Spiderman Lunge with reach 10 Pigeon 10 Arm circles forward\10 Backward 5 Upward/Downward dogs 10 Lunge with a twist 10 Lateral lunges 20 PVC Pass thrusMetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP: 2Min Cardio 10 RDL (10 each side) 20 Strict press-w/band,…

CrossFit Albuquerque - Crossfit KidsView Public WhiteboardWarm-up2-3 Min- Jog in place + Jumping jacks Line Drills- Butt kickers, shuffle, lunge, skip, bear crawl, long hop, high kneesSkillRocket Squats: Have athletes work on a slow decent on a squat and have them explode up quick, shooting their arms up (Good practice for thruster)MetconCrossfit Baseball: Have 4 stations: 1: 10 Air squats…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up1 SET: 10 Quad Pulls 10 Chicken Walks 10 Spiderman Lunge with reach 10 Pigeon 8 Inch Worms Downward dog-Hold for 30 seconds Child pose for 3 Breathes 20 Bird Dogs 20 PVC\Broom pass thrus 2 Sets: 20 Butt Kickers 20 High knees 10 Air Squats-Hold at bottom for 1-2 Seconds(Stay active)MetconMetcon (Time)With Equipment:…

CrossFit Albuquerque - Crossfit KidsView Public WhiteboardWarm-up2-3 MIN-Jog in place + Jumping jacks Line Drills: Butt kickers, shuffle, lunge, skip, beat crawl, log hop, high knees, arm circles.Skill5 Rounds: strict press + push press (with water bottles as weights) 5-10 reps per roundMetconMetcon (Time)6 Rounds: 5 Strict press Long hop 30ft 10 Line hops…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up1 SET: 10 Quad Pulls 10 Chicken Walks 10 Spiderman Lunge with reach 10 Pigeon 20 Butt Kickers 20 High knees 20 Lunges 8 Inch Worms Downward dog-Hold for 30 seconds Child pose for 3 Breathes 20 Bird Dogs 20 PVC\Broom pass thrusMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP: 20 OH Walking Lunge…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 Sets: 1 MIN Cardio 10 Toes touches 10 Quad Pulls 10 Arm circles forward\10 Backward (Small to big-whatever feels good) 20 Sec Handstand Hold-Try for handstand otherwise modify to plank 5 Upward/Downward dogs 20 Shoulder Taps in Plank position Child pose for three recovery breathes. (Nasal breathing;)MetconMetcon (Time)For Time: 10-9-8-7-6-5-4-3-2-1 Pull Ups TTB…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 Sets: 1 MIN Cardio 10 Toes touches 10 Spiderman 10 Pigeon 5 Inchworms with push ups 5 Upward/Downward dogs 20 Shoulder Taps in Plank position 3 Nasal breathes in childs poseMetconMetcon (AMRAP - Reps)With Equipment 4 Rounds of: 3 MIN AMRAP: 20 DL 12 Hang Power Cleans Burpee box jump overs in remaining…

CrossFit Albuquerque - Crossfit KidsView Public WhiteboardWarm-up2-3 Min Jog in place + Jumping jacks! Line Drills: Butt kickers, shuffle, lunge, skip, bear crawl, long hop, high kneesSkill5 Rounds: 20 Shoulder Taps in plank position with 30 seconds of restMetconMetcon (Time)4 Rounds For Time: 10 Box jumps-Up side walk with curb 30 Foot Run 5 Push ups…