Monday, November 30, 2020

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

Warm-up

1-2 min jog

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

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

Strength Work

No equipment:

4×10 Bulgarian split squat

3-5 min wall sit (add weight to lap if possible)

Weightlifting

Back Squat or Front Squat:

*athlete choice*

1 set of 6 reps @ 75%

2 sets of 5 reps @ 80-85%

1 set of MAX reps @ 65-70% of 1 RM

*if percentages feel to heavy decrease by 5% or go off of 90% of your max as your 1-RM*

NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injuries.

Back Squat

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

10 jumping lunges

15 v-ups

Rest 3 min:

6 min AMRAP:

10 air squats

15 sit ups

*with equipment

-Weighted regular lunges front rack

-Front squats

Weight should be doable for 10 reps

Leave a Reply