Friday, December 4, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

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 dog

3 sets:

4 slow pushups

10 good mornings

10 deadbugs

Weightlifting

Bench Press:

1 set of 6 reps @ 75%

2 sets of 5 reps @ 80-85%

1 set of MAX reps @ 65-70% of 1 RM

*if percentages feel to heavy decrease by 5% or go off of 90% of your max as your 1-RM*

NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injuries.

Bench Press

Metcon

Metcon (Time)

4 RFT:

20 db box step overs

20 pushups

20 db box step overs

20 alternating db single arm press (or 10 per side if only one db)

Rest 2 min btw rounds:

No equipment(At Home Workouts)

4 RFT:

20 step ups

20 pushups

20 step ups

20 sit ups

Rest 2 min btw rounds

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