Thursday, March 31, 2022

CrossFit Albuquerque – Home Workouts

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Warm-up

2 MINS bike or run: get winded

2 Rounds:

5 pull ups

10 push ups

15 air squats

Pec Stretch against wall – 1 min/side

Lat Stretch with Band – 1 min/side

Weightlifting

Bench Press:

1 set of 8 reps at 65% of 1-RM

1 set of 6 reps @ 70% of 1-RM

3 sets of 5 reps @ 75% of 1-RM

Bench Press

Gymnastics

Gymnastics Skill Work Day:

20 Minute Running Clock…

Rope Climbs Practice

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

DU skill work

RX+ – complete 3 sets of 100 reps unbroken

RX – complete 4 sets of 50 reps unbroken

Scaled L1 – attempt 3-4 sets of 20-30 unbroken DU

Scaled L2 – attempt stringing DU together and making new PRs!

Scaled L3 – practice power jumps and getting your first du

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