Wednesday, April 8, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

3 min cardio (jog/jumping jacks/jump rope/row/bike/trampoline jump)

2 sets:

3 whirlybirds each direction

6 lateral lunges

3 downward dog/upward dog

3 sets:

5 strict pull-ups/10 bent over row

5 broad jumps

:15 hs hold

Metcon

Metcon (Time)

3 RFT:

75 DU/150 single unders/200 m run/250 m row/15/12 cal bike

10 devils press (even if you have one DB, just alternate sides for 20 total)

10 OHS (if you only have one DB or kb, do 5 each side; barbell or PVC are great as well)

Weightlifting

Snatch (Power or Full)

2 sets of 3 reps @ 75%

2 sets of 2 reps @ 85%

2 set of 1 reps @ 92.5%

ALTERNATIVE STRENGTH:

Overhead Squat

3 sets of 10 reps @65%

5 sets of 1 @ 70%

2 sets of 2 @ 75%

1 set of 1 rep @ 80%

1 set of 1 reps @ 85-90%

Power Snatch

Snatch

Overhead Squat

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