CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

5 Sumo DeadLifts @60-65%.INCREASE 10 lbs from previous week.

*Focus is speed on concentric phase*

Sumo Deadlift

Metcon

Metcon (AMRAP – Reps)

4 Sets:

3:00 On/ 2:00 Off:

30/25 Cal Row

*Max Reps T2B

RX – as written

Scaled L1 – Knees to Elbows

Scaled L2 – Hanging Leg Raises

Scaled L3 – happy movements

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting5 Sumo DeadLifts @60-65%.INCREASE 10 lbs from previous week. *Focus is speed on concentric phase*Sumo DeadliftMetconMetcon (AMRAP - Reps)4 Sets: 3:00 On/ 2:00 Off: 30/25 Cal Row *Max Reps T2B RX - as written Scaled L1 - Knees to…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting5 Sumo DeadLifts @60-65%.INCREASE 10 lbs from previous week. *Focus is speed on concentric phase*Sumo DeadliftMetconMetcon (AMRAP - Reps)4 Sets: 3:00 On/ 2:00 Off: 30/25 Cal Row *Max Reps T2B RX - as written Scaled L1 - Knees…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingE2MOM for 10mins: 1 Power Snatch+ 1 OHS, INCREASE 5 lbs from previous week1 Power Snatch + 1 OHSMetconMetcon (AMRAP - Rounds and Reps)Partner Tuesday AMRAP 20: 3 Wall Walks 6 Box Overs 24/20" 12 DB Snatch 50/35 Rest…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingE2MOM for 10mins: 1 Power Snatch+ 1 OHS, INCREASE 5 lbs from previous week1 Power Snatch + 1 OHSMetconMetcon (AMRAP - Rounds and Reps)Partner Tuesday AMRAP 20: 3 Wall Walks 6 Box Overs 24/20" 12 DB Snatch 50/35…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingE2MOM for 10mins: 1 Power Snatch+ 1 OHS, INCREASE 5 lbs from previous week1 Power Snatch + 1 OHSMetconMetcon (AMRAP - Rounds and Reps)Partner Tuesday AMRAP 20: 3 Wall Walks 6 Box Overs 24/20" 12 DB Snatch 50/35…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingEvery 90 secs for 15 Minutes: 3 Box Squats *Focus is speed on concentric phase* INCREASE 10 lbs from previous week. Note: box height should be set to parallel (not below 90 degrees)Box SquatMetconMetcon (Weight)E4MOM for 20mins: 400-meter…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingEvery 90 secs for 15 Minutes: 3 Box Squats *Focus is speed on concentric phase* INCREASE 10 lbs from previous week. Note: box height should be set to parallel (not below 90 degrees)Box SquatMetconMetcon (Weight)E4MOM for 20mins: 400-meter Run…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingEvery 90 secs for 15 Minutes: 3 Box Squats *Focus is speed on concentric phase* INCREASE 10 lbs from previous week. Note: box height should be set to parallel (not below 90 degrees)Box SquatMetconMetcon (Weight)E4MOM for 20mins: 400-meter…

CrossFit Albuquerque - CrossFitWarm-Up400m run or 500m row Foam Roll and Stretch Tight AreasWeightliftingE3MOM for 21 Minutes: 1 clean pull + 1 hang power clean + 1 front squat + 1 jerk of choice Building up to 75-80% of 1-RM Clean and Jerk Then... 5 sets of 5 reps (at your own pace) Segmented Clean Grip Deadlift (1 sec pause…