Saturday, November 21, 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

3 sets

10 single leg RDL

20 deadbugs

Strength Work

4 Sets:

10 lateral raises

10 front raises

10 strict press

*any object

Optional glute work:

5 rounds:

30 sec reverse lunge right

30 sec reverse lunge left

30 sec good mornings

30 sec 1 and ½ squat

*Rest 2 min

*can add weight at any or all parts

Weightlifting

Clean complex:

1 Clean Deadlift + 1 Hang Clean(3sec hold in catch) + 1 Front Squat

*Build to heavy for the day*

1 Clean DL + 1 Hang Clean(3sec hold in catch) + 1 FS

Metcon

Metcon (Time)

For Time:

800 m run

50 turkish get ups

800 m run

*If equipment

1000m row/2400m bike

50 turkish get ups

1000m row/2400m bike

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