Thursday, June 24, 2021

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 m run

3×10 reps band walk outs

10 air squats

20 everest climbers

5 inch worms

5 burpees

30 sec side plank/side

Weightlifting

20 Minute Running Clock…

Bench Press:

1 sets of 8 reps @ 65%

1 set of 6 reps @ 70%

3 set of 5 reps @ 85%

Bench Press

Gymnastics

Hand Stand/HSPU/Focus

On a 20 MINUTE Running Clock…

0:00 to 5:00 Minutes:

Accumulate MAX time Hand Stand hold

RX+ Free Standing Hold

RX – Wall Hold

Scaled L1 – wall walk up + hold

Scaled L2 – Box V Push up hold

Scaled L3 – plate hold overhead

5:00 to 20:00 Minutes:

-Skill/Strength Work of choice-

Options:

Strength Work

-Negatives emphasis

-Kipping at deficit or challenge

Perform Sets of 3-5 reps for 4-5 sets

Skill Work:

Kipping practice

HS Walk Practice

Free Standing Holds

RX+ Ring HSPU

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