Saturday, November 28, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1-2 min jog

30 sec bottom of squat hold

5 good mornings

10 spidermans

10 alt quad stretch

10 neck rolls in each direction

10 shoulder rolls

:30 shoulder/chest stretch

10 arm swings forward/back

10 no push up inch worm

6 right lunges with torso twist

6 left lunges with torso twist

3 sets:

3 no push up burpees

3 jumping squats

Weightlifting

Bench Press:

2 set of 5 reps @ 70-75%

2 sets of 3 reps @ 80-85%

1 set 1 rep @ 90% 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.

Bench Press

Metcon

Metcon (Time)

30 RFT:

3 Burpees

1 Lungster *right lunge+left lunge+1 thruster*

*With equipment add weight!

*if no equipment

Right lunge+left lunge+air squat

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