Saturday, April 18, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Min Cardio

2 Sets:

10 Quad pulls

10 Pigeon

10 Spiderman Lunge

10 Toe touches

10 RDL each side (w\ DB\KB)

Then:

4 MIN Tabata(20 Sec ON 10 OFF)

Superman Hold

Hallow Body Holds

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

3 MIN AMRAP

400 Meter Run

Max Deadlifts in remaining time

2 Min REST

Score=Total Deadlifts

Modifications:

Sub running out for rowing\bike if you need to.

Scale cardio piece to have at least 45 seconds to get to Deadlifts.

If you don’t have a barbell, KB swings, Plate Swings, odd object swings

Weightlifting

Deadlift Workout:

1 sets of 9 reps @ 70%

3 sets of 7 reps @ 75%

1 sets of 5 reps @ 80%

3 sets of 3 reps @ 85%

Deadlift

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