Friday, August 28, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 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 push ups

5 half burpees

3 strict pullups

Weightlifting

Bench Press:

2 sets of 3 reps @ 90%

2 sets of 1 reps @ 95%

*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)

Bench Press

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP:

3-6-9-12….

CTB/Bent over rows

Between each set of CTB

9 Burpees

RX+ CTB

RX CTB

L1 Banded or jumping CTB

L2 ring rows

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