Monday, January 4, 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

10 lateral lunges

3 sets 4 position spiderman crawl

10 bird dogs

5 downward/upward dogs

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 half burpees

10 broad jumps

5 slow air squats

Weightlifting

Back Squat:

Find a 5RM for the day

***(DO NOT GO TO COMPLETE MAX weight). We will be adding weight every week.***

Then…

Perform 5 reps @ 90% of 5-RM for the day

Back Squat

5RM for the day

Back Squat

5 Reps @90% for the day

Metcon

Metcon (AMRAP – Reps)

4 sets every 4 min:

400 m run (500 m row)

20 front squats

Into:

Max ctb in remaining time

*No rest in btw at 4 min you just start running again

*Score is CTB reps

RX 95/65

L1 85/55, jumping ctb/Scale Run/Row 1:45-2:00 time frame

L2 75/45 jumping ctb/Scale Run/Row 1:45-2:00 time frame

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