Wednesday, August 5, 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 half burpees

5 tuck jumps

Weightlifting

Deadlift:

1 set of 6 reps @ 75% of 1-RM

2 sets of 5 reps @ 85-90% of 1-RM

*if still working up to your pre-quarantine #’s, please use 90% of your max as the baseline 1-RM*

Deadlift (5, 5)

Metcon

Metcon (Weight)

20 min EMOM:

Min 0-4: 5-10 Deadlifts

Min 5-9: over bar burpees

Min 10-14: 5-10 Deadlifts

Min 15-19: 40 sec run

*deadlift rep scheme depends on how much weight you have

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