Thursday, April 9, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 sets:

1 min cardio

:10 butt kicks

:10 high knees

2 whirlybirds each direction

Then:

10 spiderman crawls

10 pigeon

10 lateral lunges

5 downward/upward dogs

10 scap pushups

10 glute bridges

With pvc/broom

2 sets:

5 clean deadlifts

5 clean pulls

5 clean high pulls

5 muscle cleans

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
No equipment Version

5 sets:

3 min AMRAP:

6 russian swings (backpack/water jug)

6 push ups

9 squats

Rest 1 min

*Start from where you leave off in previous cycle.

Weightlifting

Clean and Jerk

2 sets of 3 reps @ 75%

2 sets of 2 reps @ 85%

2 set of 1 reps @ 92.5%

Clean and Jerk

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