CrossFit Albuquerque – Home Workouts
Warm-up
400 m run
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
:15 sec hs hold
5 tuck jumps
3 sets:
3 Clean deadlifts
3 clean high pulls
3 muscle cleans
Gymnastics
On a 20 Minute Clock…
Practice HandStand Skills
0:00 – 5:00
Hand Stand Hold
Accumulate up to 5 MIN in Holds
Use a kick up or wall walk up or perform free standing
5:00-20:00
FREE TIME
Focus on your current goal that you are wanting to achieve in the Hand Stand.
**Example; if you are trying to develop a “kick-up”, make it your goal to get closer to that goal today. *
If you do not have a goal, ask your coach to help you develop a SMART goal.**
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP:
10 Hang Power Cleans
Single set of max kipping HSPU
*score HSPU
RX+ 185/125
RX 155/105, kipping HSPU
L1 115/85, 1-2 mats kipping HSPU
L2 Happy weight, off box or pike HSPU
