CrossFit Albuquerque – Home Workouts
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
