CrossFit Albuquerque – Home Workouts
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 toe touches
10 lateral lunges
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 twists to each side (on all fours, one hand behind the neck, and rotate)
10 single leg glute bridges
10 hollow body rocks
2 sets:
10 top to bottom controlled deadlifts
3 strict pullups
5 perfect pushups
Weightlifting
Deadlift
1 set of 8 reps @ 65% of 1-RM
1 set of 6 reps @ 70% of 1-RM
3 sets of 5 reps @ 85% of 1RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Deadlift (8, 6, 5, 5, 5)
Metcon
Metcon (Time)
For Time:
Buy in-800 m run
3 Rounds:
8/6 MU or 12 ring dips
12 deadlifts
Buy out – 800 m run
*18 min cap*
RX+ 275/185
RX – 225/155
Scaled L1 – 185/115lbs
Scaled L2 – 135/95lbs
