Friday, July 10, 2020

CrossFit Albuquerque – Home Workouts

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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

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