Tuesday, April 28, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 Min Cardio

Then

10 Spider-Man crawl

10 pigeon

10 Quad Pulls

10 Lunges with twist

10 Toe Touches

:10 standing chest stretch per side (or longer)

10 arm circles forward/back

10 arms over unders

10 arms up and down

Grab KB\DB:

2 Rounds:

5 DL

5 Power Cleans

5 Press

5 Squat

5 Swing

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift

Power Clean

Press

Squat

Swing

*To be done with single KB sub DB no KB. If you do with barbell sub swings for Clean High Pulls

*Power cleans to be accomplished with both hands on KB(similar to med ball clean)

If weight is super light modify by doing equal reps both sides of the body. Same goes for the Presses. Go single arm presses if weight is really light.

Weightlifting

Deadlift Workout

1 sets of 9 reps @ 70%

3 sets of 7 reps @ 75%

1 sets of 5 reps @ 80%

3 sets of 3 reps @ 85%

***Try to increase by 5-10lbs from last week.This is the last week of this cycle. Push the numbers!***

Deadlift

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