CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 push ups

Weightlifting

Jerk Complex:

1 split jerk (3 sec pause in catch) + 2 split jerks

*work up to a challenging weight for this complex*

1 Split Jerk (3 sec pause in catch) + 2 Split Jerks

Metcon

Metcon (No Measure)

15 min EMOM:

Min 1: :45 max DB S2OH

Min2: :45 max box jumps

Min 3: :45 max cals on row/bike/ski

RX+ 70/50lbs

RX – 50/35lbs

Scaled L1 – 35/20lbs

Scaled L2 – 20/10lbs

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push upsWeightliftingJerk Complex: 1 split jerk (3 sec pause in catch) + 2 split jerks *work up to a challenging weight for this complex*1 Split Jerk (3 sec…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push upsWeightliftingJerk Complex: 1 split jerk (3 sec pause in catch) + 2 split jerks *work up to a challenging weight for this complex*1 Split Jerk (3 sec pause…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 spider man crawls 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 spider man crawls 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 spider man crawls 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 arm…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 arm…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 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…