CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

3×10 band walkouts

2 Rounds of Cindy:

5 pull ups

10 push ups

15 air squats

Metcon (AMRAP – Reps)

2-Person Team:

5 Sets:

3:00 On/ 2:00 Off:

30/24 Cal Bike

20Toes to Bar

*Max Reps Squat Snatch

RX+- 155/105 lbs

RX – 135/95 lbs

Scaled L1 – 115/75 lbs

Scaled L2 – 95/65 lbs

Scaled L3 – happy weights and movements

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 2 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsMetcon (AMRAP - Reps) 2-Person Team: 5 Sets: 3:00 On/ 2:00 Off: 30/24 Cal Bike 20Toes to Bar *Max Reps Squat Snatch RX+- 155/105 lbs RX - 135/95 lbs Scaled L1 - 115/75 lbs Scaled L2 - 95/65 lbs Scaled…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 2-3 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsWeightlifting 10 MIN EMOM: 1 Power Clean+1 Jerk. Increase 5-10#’s from last week. *optional, perform as squat clean* E2MOM for 10mins: 1 Front Squat @ Add 5-10 lbs from last week. 10 MIN EMOM: 1 Push Press.…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 2-3 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsWeightlifting 10 MIN EMOM: 1 Power Clean+1 Jerk. Increase 5-10#’s from last week. *optional, perform as squat clean* E2MOM for 10mins: 1 Front Squat @ Add 5-10 lbs from last week. 10 MIN EMOM: 1 Push Press. Increase 5-10#’s from…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 2-3 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsWeightlifting 10 MIN EMOM: 1 Power Clean+1 Jerk. Increase 5-10#’s from last week. *optional, perform as squat clean* E2MOM for 10mins: 1 Front Squat @ Add 5-10 lbs from last week. 10 MIN EMOM: 1 Push Press.…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 2-3 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsWeightlifting E3MOM for 15mins: 4 Bench Press Add 5-10 lbs from last week.Bench PressMetcon (No Measure) 16 MIN Alternating EMOM “Pump Focus” 16 min EMOM: Minute 1: :30 concentration curl R Minute 2:30 concentration curl L Minute…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 2-3 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsWeightlifting E3MOM for 15mins: 4 Bench Press Add 5-10 lbs from last week.Bench PressMetcon (No Measure) 16 MIN Alternating EMOM “Pump Focus” 16 min EMOM: Minute 1: :30 concentration curl R Minute 2:30 concentration curl L Minute 3: :30 single…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 2-3 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsWeightlifting E3MOM for 15mins: 4 Bench Press Add 5-10 lbs from last week.Bench PressMetcon (No Measure) 16 MIN Alternating EMOM “Pump Focus” 16 min EMOM: Minute 1: :30 concentration curl R Minute 2:30 concentration curl L Minute…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 2-3 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsWeightlifting E3MOM for 15 mins: 4 Back Squat. Increase 5-10#’’s from last week.Back SquatMetcon (Time)For Time: 21,15,9,6,3 reps of: Cal Row KBS Box Jump, “SD.” RX+- 70/53 lbs, 24/20” RX - 53/35 lbs, 24/20” Scaled L1 - 35/25 lbs, 24/20”…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 2-3 Rounds of Cindy: 5 pull ups 10 push ups 15 air squatsWeightlifting E3MOM for 15 mins: 4 Back Squat. Increase 5-10#’’s from last week.Back SquatMetcon (Time)For Time: 21,15,9,6,3 reps of: Cal Row KBS Box Jump, “SD.” RX+- 70/53 lbs, 24/20” RX - 53/35 lbs, 24/20” Scaled L1 -…