Tuesday, October 27, 2020

CrossFit Albuquerque – Home Workouts

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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


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



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 (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

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