Tuesday, September 8, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets

5 top down deadlifts

5 push ups

5 ring rows

Weightlifting

Deadlift:

2 sets of 3 reps at 90% of 1-RM

1 set of 2 reps at 95% of 1-RM

*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)

Deadlift

Metcon

Metcon (Time)

4 sets:

16 pullups/bent over rows

8 deadlifts

16 HSPU/push press

8 deadlifts

*20 min time cap*

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