CrossFit Albuquerque – Home Workouts
Warm-up
1-2 min jog
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
6 right lunges with torso twist
6 left lunges with torso twist
10 lateral hops
10 front to back hops
Strength Work
No equipment:
4×10 Hollow body rock
4×10 Super mans
4×10 Hollow body rock to super man
4×25 Pushups
Weightlifting
Strict Press:
2 set of 5 reps @ 70%
2 sets of 3 reps @ 80%
1 set 1 rep @ 85-90% 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.
Strict Press
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets:
5 min AMRAP:
12 alt lunges
12 lateral jumps
Rest 1-3 MINS between rounds.
Your choice.
RX+ = 1 min rest
*With equipment
Weighted front rack or overhead lunges
Lateral jumps over DB/KB/Barbell
