CrossFit Albuquerque – Open Gym

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Warm-up

400 m run or 200 m walk-fast pace

If outside:

Down and back high knees

Down and back butt kicks

Side shuffle down and back

Over under the fence down

Chicken walk back

Inside:

3 whirly birds in each direction

10 bird dogs with rotating hips

Grab the tops of your feet, pull yourself down into your squat, pick your butt up and then back down 5 times

10 glute bridges

Elbow side plank with 5 arm twists and 5 leg lifts on each side

2 sets:

5 slow and controlled deadlifts (watch your body and form)

10 half (no chest to floor) burpees

Weightlifting

Deadlift

3 sets of 5 reps at 65-75% of 1-RM

*Use training max If you have not lifted heavy a while. *

Training max = 90% or 1-RM

Deadlift (5, 5, 5)

Metcon

Metcon (AMRAP – Reps)

12 MIN AMRAP:

3,3,6,6,9,9….

Deadlifts 185/125, RX+ 225/155

Lateral overbar burpees

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up3 MIN cardio: 2 Sets: 1 min bottom of the squat hold 8 lateral lunges (stretch your calves) 8 spiderman crawls 8 pigeon Then: 5 downward/upward dog 10 bird dogs 20 deadbugs 3 sets: 5 half burpees 8 alt step back lungesMetconMetcon (AMRAP - Reps)12 min AMRAP 3,3,6,6,9,9…. Deadlift/KBS Lateral burpees…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run or 200 m walk-fast pace If outside: Down and back high knees Down and back butt kicks Side shuffle down and back Over under the fence down Chicken walk back Inside: 3 whirly birds in each direction 10 bird dogs with rotating hips Grab the tops of your feet, pull yourself down…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up10 arm circles forward and back 10 over/unders 10 swings up and down :15 wall shoulder stretch 2 sets: 30 jumping jacks 20 deadbugs 10 toe touches 3 sets: 5 strict press 5 push pressMetconMetcon (Weight)15 MIN EMOM: Min 1: 45 sec cardio (jumping jacks/jump rope/run) Min 2: 15 Box jumps/step ups Min 3:…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run/2 min cardio 5 cherry pickers 3 whirly birds in each direction 10 spider man crawls (moving quickly) 10 pigeon 10 scap push ups Chest stretch against wall or rig (:15 per side) Calf stretch against rig or wall :15 per side 20 mountain climbers 10 perfect push ups With barbell/pvc 10 front…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 m run/2 min cardio 10 toe touches 10 lateral lunges (stretch ankles) Sit in bottom of squat and twist 5 times to each side 3 each leg-4 position spider man crawl 5 down dog/up dog 10 bird dogs 10 dead bugs 10 glute bridges 10 arm circles forward 10 arm circles back 10…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up3 min walk/jog 3 sets: 10 toe touches to overhead 4 Spider-Man crawls, reach up to the sky :15 bottom of the squat hold Then: 5 downward dog/upward dog :20 child’s pose 10 bird dogs 2 sets: 5 jumping air squats 5 pushups 10 lateral jumps 10 front/back jumpsMetconMetcon (AMRAP - Rounds and Reps)6…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run/2 min cardio 10 toe touches 10 lateral lunges (stretch ankles) Sit in bottom of squat and twist 5 times to each side 3 each leg-4 position spider man crawl 5 down dog/up dog 10 bird dogs 10 dead bugs 10 glute bridges 10 arm circles forward 10 arm circles back 10 arm…

CrossFit Albuquerque - Crossfit KidsView Public WhiteboardWarm-up3 Min Cardio: Line Drills: Lunge, Long Hop, Butt Kickers, High Knees, High Skip, Shuffle, Bear CrawlSkillPush Jerk: 5 Sets of 3 RepsMetcon3 Rounds: 25 Line Hops 15 Deadlifts 5 Gorilla Stomps…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 Min Cardio 10 toe touches 10 lateral lunges (stretch ankles) Sit in bottom of squat and twist 5 times to each side 3 each leg-4 position spider man crawl 5 down dog/up dog 10 bird dogs 10 dead bugs 10 glute bridges 10 arm circles forward 10 arm circles back 10 arm swings…