Thursday, April 23, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 min cardio

2 sets:

1 min bottom of the squat hold

8 lateral lunges (stretch your calves)

8 spiderman crawls

8 pigeon

Then

5 downward/upward dog

10 bird dogs

20 deadbugs

Then

3 sets:

10 front to back line hops

10 side to side line hops

:15 hs hold/shoulder taps

8 alt step back lunges

Metcon

Metcon (Weight)

Every 3 MIN for 6 Sets:

12 HSPU/seated strict press

25 DU/50 single unders

12 Front rack step back lunges

25 DU/ 50 single unders

*After completing one round wait until 3 Min mark to start again. Make sure you scale movements to be able to complete full round in time frame.

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%

***Try to increase by 5-10lbs from last week. We will be increasing one more week. So be conservative.***

Deadlift

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