Thursday, December 17, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

10 min for quality

200 m run

:15 chest stretch each side

5 pass thru PVC

5 scap push ups from plank

10 deadbugs

5 tempo push ups

Weightlifting

16 Minute Running Clock…

Bench Press:

1 set of 6 reps @ 80% of 1-RM

2 sets of 5 reps @ 85-90% of 1-RM

Bench Press

Gymnastics

Gymnastics Work:

0:00 – 5:00

Accumulate as much time as possible in a handstand or attempted handstand kick ups.

5:00-15:00

-5 sets of 5 reps Ring Rows

-L-Sit hang, try to accumulate 10-15 secs for 4 sets

15:00-30:00

FREE TIME

Focus on your current goal that you are wanting to achieve in the Muscle Up, Pull Up, or Handstand work.

**Example; if you are trying to develop a jumping MU or banded MU, make it your goal to get closer to that goal today. *If you do not have a goal, ask your coach to help you develop a SMART goal.**

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