CrossFit Albuquerque – Home Workouts
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!***
