CrossFit Albuquerque – Home Workouts

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

On a 15 Minute Running Clock:

1 Power Snatch + 1OHS- Build to a heavy set.

1 Power Snatch + 1 OHS

Metcon (Time)

For Time:

21 Cal Bike

15Burpee Box Overs 24/20”

15 Cal Bike

12Burpee Box Overs 24/20”

9 Cal Bike

9Burpee Box Overs 24/20”

RX – 24/20”

Scaled L1 – 24/20”

Scaled L2 – Burpee Box Step Overs 24/20”

Scaled L3 – Happy Movements

CrossFit Albuquerque - CrossFitWarm-up 200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting On a 15 Minute Running Clock: 1 Power Snatch + 1OHS- Build to a heavy set.1 Power Snatch + 1 OHSMetcon (Time) For Time: 21 Cal Bike 15Burpee Box Overs 24/20” 15 Cal Bike 12Burpee Box Overs 24/20” 9…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting On a 15 Minute Running Clock: 1 Power Snatch + 1OHS- Build to a heavy set.1 Power Snatch + 1 OHSMetcon (Time) For Time: 21 Cal Bike 15Burpee Box Overs 24/20” 15 Cal Bike 12Burpee Box…

CrossFit Albuquerque - CrossFitWarm up 200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting On a 20 min clock:Build to a 1RM Bench Press.Bench PressMetcon (No Measure)Strength FOCUS: Option 1 12 min EMOM: 1- 6 strict pull ups 2- 12 DB Benchpress @2020 3- 18 Sested low banded row 4- 24 alt…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm up2 mins cardio 1 min plankWeightlifting On a 20 min clock:Build to a 1RM Bench Press.Bench PressMetcon (No Measure)Strength FOCUS: Option 1 12 min EMOM: 1- 6 strict pull ups 2- 12 DB Benchpress @2020 3- 18 Sested low bandedrow 4- 24 alt V-Ups GYMNASTICS FOCUS: Option 2 12 min EMOM: 1- 30…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm up2 mins cardio 1 min plankWeightlifting On a 20 min clock:Build to a 1RM Bench Press.Bench PressMetcon (No Measure)Strength FOCUS: Option 1 12 min EMOM: 1- 6 strict pull ups 2- 12 DB Benchpress @2020 3- 18 Sested low bandedrow 4- 24 alt V-Ups GYMNASTICS FOCUS: Option 2 12 min EMOM: 1- 30…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting On a 20 Minute Clock: Build to a 1RM DeadLift.DeadliftMetcon (No Measure) 12 MIN Alternating EMOM: Minute 1: 10Single Leg RDL R Minute 2: 10Single Leg RDL L Minute 3: :30 Hollow Body Hold Minute 4:…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting On a 20 Minute Clock: Build to a 1RM DeadLift.DeadliftMetcon (No Measure) 12 MIN Alternating EMOM: Minute 1: 10Single Leg RDL R Minute 2: 10Single Leg RDL L Minute 3: :30 Hollow Body Hold Minute 4:…

CrossFit Albuquerque - CrossFitWarm-up 200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting On a 20 Minute Clock: Build to a 1RM DeadLift.DeadliftMetcon (No Measure) 12 MIN Alternating EMOM: Minute 1: 10Single Leg RDL R Minute 2: 10Single Leg RDL L Minute 3: :30 Hollow Body Hold Minute 4: :30 Superman Hold…

CrossFit Albuquerque - CrossFitWarm-up 200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting On a 15 Minute Clock: Clean+ Front Squat+ Jerk- Build to a Heavy Set1 Power Clean + 1 Front Squat + 1 JerkMetcon (Time) Partner Tuesday: 3 Sets, “Each Person.” 18/15 Cal Row 12Abmat Sit Ups 9Thrusters Rest 1:1…