Wednesday, December 30, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

3 sets:

5 passthrus

5 behind the neck snatch grip press

5 OHS

Weightlifting

Snatch Complex:

3 Snatch Deadlifts + 2 Power Snatch + 1 OHS

*Find a max weight for complex*

3 Snatch Deadlifts + 2 Power Snatch + 1 OHS

Metcon

Metcon (Weight)

15 EMOM:

Min 1: 10 bf burpees

Min 2: 10 OHS

Min 3: 15/12 bike cals

RX+ 135/95

RX 115/85

L1 95/65

L2 happy weight

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