Thursday, March 3, 2022

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Mins Cardio of Choice

3×10 reps band walk outs

10 air squats

10 alt. side lunges

5 inch worms

10 Everest climbers

1 min plank

Weightlifting

E3MOM for 15 mins:

Bench Press x 4 reps at 70-75% of 1-RM.

Bench Press

Gymnastics

Gymnastics Skill Work Day:

20 Minute Running Clock…

Accumulate volume on any 1 of the following challenging gymnastics skills.

Muscle Up

RX+ – 20-30

RX- 10-20

Scaled – 10-20 modified rep movements; like banded or jumping MU or ring MU transition skill work.

HSPU

RX+ strict or kipping at deficit 20-30 reps

RX – strict or kipping at even – 20-30 reps

Modified – work on progression with coach

Rope Climbs:

RX+ – legless – 10-15

RX – standard – 10-20

Scaled L1 – standard 5-10

Scaled L2 – modified from seated on floor or practicing learning how to use the feet

***Would like to see people attempt a first time achievement in a movement today!***

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