Tuesday, February 23, 2021

CrossFit Albuquerque – Home Workouts

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

2 sets:

3 strict press

3 push press

3 push jerks

3 split jerks

2 sets:

3 clean deadlift

3 clean pulls

3 muscle cleans

Weightlifting

Power Clean + Power Jerk + Split Jerk:

*Build to a heavy for the day*

Then…1 set at 90% of the day

Metcon

Metcon (No Measure)

16 min EMOM:

Min 1: 8 deadlift

Min 2: row/bike

Min 3: 10-15 HSPU

Min 4: row/bike

RX+ 75-80% deadlift, 250/200 row, 20/18 bike,

RX 75-80% deadlift, 200/175 row, 15/12 bike

L1 75-80% deadlift, 175/150 row, 12/10 bike, HSPU with mats

L2 75-80% deadlift, 150/125 row, 10/8 bike, off box or pike HSPU

Regular Pushups aim for 15-20 per minute

1 Power Clean + 1 Power Jerk + 1 Split Jerk

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