Monday, August 10, 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

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 Clean deadlifts

3 clean high pulls

3 muscle cleans

3 sets:

3 strict press

3 push press

3 push jerks

Weightlifting

Front Squat:

2 sets of 3 reps @ 85% of 1-RM

2 sets of 1 rep @ 90-95% of 1-RM

*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

7 Power Clean and Jerks

7 Box jumps

RX+ 135/95, 30″/24″

RX 115/75, 24″/20″

L1 95/65, 24″/20″ BJ or step ups

L2 75/45, 20″/18″ Box Jumps or step ups

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