Wednesday, November 25, 2020

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

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

Leave a Reply