Tuesday, December 1, 2020

CrossFit Albuquerque – Home Workouts

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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

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