CrossFit Albuquerque – Home Workouts
Warm-up
200-400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 push ups
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)
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
5 front squats
Weightlifting
Front Squat:
1 set of 6 reps @ 75% of 1-RM
2 sets of 5 reps @ 85% of 1-RM
*if still working up to your pre-quarantine #’s, please use 90% of your max as the baseline 1-RM*
Front Squat (5, 5)
Metcon
Metcon (Time)
For Time:
25 HSPU
20 hang squat cleans
20 HSPU
15 hang squat cleans
15 HSPU
10 hang squat cleans
10 HSPU
5 hang squat cleans
*cap 15 min
*push ups can be done rep scheme: 45, 35, 25, 15
RX+ 135/95, def 4/2″ kipping HSPU
RX 115/75, HSPU
L1 95/55, off the box
L2 75/45, db push press 35/25
