Monday, May 18, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 sets:

1 min cardio

20 mountain climbers

6 spider man crawls

6 pigeon

:15 bottom of squat hold

Then

10 lateral lunges

Chest stretch :15 sec per side

5 downward/upward dogs

Childs pose to the left and right

Then

3 sets:

8 glute bridges

4 push ups

8 jumping air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 alt DB snatch or 20 barbell power snatch

40 DU

20 single DB OH reverse lunges

40 DU

*Sub doubles for 80 single unders/80 touch jumps if needed.

Weightlifting

LION COMPLEX

*Snatch/OHS Complex*

For Max Load

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Overhead Squat

1 Behind the Neck Push Jerk

1 Overhead Squat

LION COMPLEX (Find a MAX Weight for this complex)

*Snatch/OHS Complex*

For Max Load

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Overhead Squat

1 Behind the Neck Push Jerk

1 Overhead Squat

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