Saturday, July 18, 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

10 bird dogs

5 downward/upward dogs

10 thoracic twists

20 dead bugs

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 Sets:

5 hollow body rocks

10 step back lunges

Weightlifting

The Big Clean Complex:

1 high hang clean + 1 hang clean + 1 clean + 1 push press

1 high hang clean + 1 hang clean + 1 clean + 1 push jerk

1 high hang clean + 1 hang clean + 1 clean + 1 split jerk

**FIND A MAX weight for this complex!*

The Big Clean Complex

1 high hang clean + 1 hang clean + 1 clean + 1 push press

1 high hang clean + 1 hang clean + 1 clean + 1 push jerk

1 high hang clean + 1 hang clean + 1 clean + 1 split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

40 Pistols/ 40 FR Lunges

200 M Run

20 Pullups/Bent over rows

200 M Run

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