Wednesday, January 20, 2021

CrossFit Albuquerque – Home Workouts

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 OHS

Weightlifting

Snatch Complex:

3 Snatch Deadlifts + 2 Power Snatch + 1 OHS

3 Snatch Deadlifts + 2 Power Snatch + 1 OHS

Metcon

Metcon (Weight)

Every 4 min for 4 sets:

3 Rounds:

5 squat snatches

7 TTB

*Whatever time remains is your rest

RX+ 135/95

RX 115/85

L1 95/65, hanging leg raises

L2 happy weight, v-ups

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