Thursday, April 7, 2022

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

20 banded good mornings

3×10 reps band walk outs

2 rounds:

5 pull ups

10 Push Ups

15 Air Squats

Weightlifting

Bench Press:

2 set of 5 reps at 68-70% of 1-RM

2 set of 3 reps @ 78-80% of 1-RM

1 sets of 1 reps @ 88-90% of 1-RM

Bench Press

Gymnastics

Gymnastics Skill Work Day:

20 Minute Running Clock…

Pull Up Focus

RX+ – strict weighted pull ups (5×5)

RX – strict body wt. pull ups (5×5)

Scaled L1 – negative pull ups (5×5)

Scaled L2 – strict banded pull ups (5×5)

HSPU Focus

RX+ – 5 sets of 5 reps strict (deficit or even)

RX – 5×5 kipping hspu at even

Scaled L1 – 5 sets of 5 reps kipping with 1 ab mat

Scaled L2 – 5 sets of 5 reps eccentric focus only

Scaled L3 – 5 sets of 5-10 reps push ups or eccentric only push ups to PROGRESS

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