Monday, August 3, 2020

CrossFit Albuquerque – Home Workouts

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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

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