Friday, November 20, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 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

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 push ups

5 half burpees

10 alt step back lunges

Strength Work

5 sets:

20 split squats

:30 overhead hold (any object)

:30 per side plank

Weightlifting

Snatch complex:

1 Snatch Deadlift + 1 Hang Snatch (3sec hold in catch) + 1 OHS

*build to heavy for the day*

1 Snatch Deadlift + 1 Hang Snatch (3sec hold in catch) + 1 OHS

Metcon

Metcon (Time)

For Time:

800m run

21 jumping air squats

21 burpee broad jumps

400 m run

15 jumping air squats

15 burpee broad jumps

200 m run

9 jumping ari squats

9 burpee broad jumps

*if equipment

800m run/1000m row/2400m bike

21 wallballs/db/kb thrusters

21 burpee bj

400m run/500m row/1200m bike

15 wallballs/db/kb thrusters

15 burpee bj

200m run/250 m row/600m bike

9 wallballs/db/kb/thrusters

9 burpee bj

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