Friday, June 12, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

10 lateral lunges

3 sets 4 position spiderman crawl

10 bird dogs

5 downward/upward dogs

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 scap push ups

5 5 sec OHS (3 sec down, 2 sec pause at the bottom)

20 lateral hops

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 pullups/bent rows (pick a tough weight for 10)

15 OHS or jumping squats

45 DU/90 Single unders or 45 touch jumps

Weightlifting

Bench Press

1 set of 3 reps @ 60%

1 set of 3 reps @ 70%

1 set of 3 reps @ 80%

1 set of 5 reps @ 90%

2 set of 3 reps @ 90+%

*Try to increase from last week.*

**If numbers are feeling too heavy: use TRAINING MAX which is = 90% of 1-RM**

Bench Press

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