Monday, July 27, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

2 sets:

10 top to bottom deadlifts (focus on form and control)

5 half burpees

5 broad jumps

Weightlifting

Deadlift

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

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

DO THESE AS SINGLES if need be; to prevent loss of proper form.

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Deadlift

90-95%

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

15 Deadlifts

30 over object burpees

400 m run

RX+ 275/185, 30/20 AB cals

RX 225/155, 30/20 AB cals

L1 185/135, 20/15 AB cals

L2 135/95, 20/15 AB cals

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