CrossFit Albuquerque – Home Workouts
Warm-up
1-2 min jog
2 sets:
30 sec bottom of squat hold
5 good mornings
4 spidermans
10 alt quad stretch
5 neck rolls in each direction
5 shoulder rolls
:30 shoulder/chest stretch
10 arm swings forward/back
5 no push up inch worm
3 sets:
4 burpees with no jump
:15 hs hold
Strength Work
No equipment:
5 min max push ups
Rest 5 min:
1 max time plank
Accumulate 2 min side plank each side
Weightlifting
Strict Press:
1 set of 6 reps @ 75%
2 sets of 5 reps @ 80%
1 set of MAX reps @ 65% of 1 RM
*if percentages feel to heavy decrease by 5% or go off of 90% of your max as your 1-RM*
NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injuries
Strict Press
Metcon
Metcon (No Measure)
18 min EMOM:
Min 1: 10-15 target/over object burpees
Min 2: :40 jump rope/target jumps
Min 3: :40 HSPU/pike push up/strict press
