Wednesday, July 29, 2020

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)

10 hollow body rocks

3 sets: W\PVC, empty barbell

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 power snatch

3 OHS

Weightlifting

Snatch Complex:

1 Power Snatch + 2 Squat Snatches

Does NOT have to be TNG

*Find a max weight for this complex*

1 Power Snatch + 2 Snatch

Metcon

Metcon (Time)

For Time:

30 Sit ups

30 Power Snatch/ alt DB snatch

Rest 2 min

30 Sit ups

20 OHS

Rest 2 min

30 Sit ups

10 Squat Snatch/ alt DB Squat Snatch

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