Wednesday, December 2, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 Clean deadlifts

3 clean high pulls

3 muscle cleans

3 sets:

3 strict press

3 push press

3 push jerks

Weightlifting

Deadlift:

1 set of 6 reps @ 75%

2 sets of 5 reps @ 80-85%

1 set of MAX reps @ 65-70% of 1 RM

*if percentages feel to heavy decrease by 5% or go off of 90% of your max as your 1-RM*

NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injuries.

Deadlift

Metcon

Metcon (Time)

6 RFT:

15 TTB\Sit-ups

10 clean & jerks

Round 1-2

RX+ 95/65

RX 75/55

L1 barbell

Round 3-4

RX+ 115/85

RX 95/65

L1 75/55

Round 5-6

RX+ 155/105

RX 115/85

L1 95/65

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