CrossFit Albuquerque – Home Workouts
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
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
2 sets:
5 ring rows
5 dips
5 tuck jumps
3 sets:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 power snatch
Weightlifting
Snatch Complex:
E3MOM for 15 MIN:
1 full tempo snatch from floor
*5 secs to hip, 2 second pause in catch*
Snatch
Metcon
Metcon (Weight)
15 min EMOM:
Min 1: 10 OHS
Min 2: 10 CTB/bent over row
Min 3: 10 burpees
RX+ 135/95, CTB, 12-15 burpees
RX 115/75, CTB,
L1 95/65, CTB with bands or jumping, regular burpees (10)
L2 barbell, CTB with bands or ringrows, regular burpees (8)
