Thursday, April 16, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1 SET:

2 Min Cardio

10 Quad Pulls

10 Chicken Walks

10 Spiderman Lunge with reach

10 Pigeon

8 Inch Worms

20 Bird Dogs

20 PVC\Broom pass thrus

2 Sets: With PVC\Empty bar

5 Clean DL

5 Clean pulls

5 Clean High pulls

5 Muscle Cleans

5 Strict Press

5 Push Press

5 Jerks of choice

Metcon

Metcon (Time)

For Time:

30 Clean and jerk

30 Burpees

30 Clean and Jerk

30 Burpees

*For today’s metcon, the clean & jerk can all be done with barbell or DB\KB. If using DB\KB split the reps to 15 per side.

Cleans can be full squat or power depending on how you feel.

Weightlifting

Push Press or Strict Press:

1 sets of 9 reps @ 70%

3 sets of 7 reps @ 75%

1 sets of 5 reps @ 80%

3 sets of 3 reps @ 85%

Push Press

Strict Press

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