CrossFit Albuquerque – CrossFit

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Warm-up

1-3 min jog

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

Weightlifting

Deadlift:

2 set of 5 reps @ 70-75%

2 sets of 3 reps @ 80-85%

1 set 1 rep @ 90% of 1-RM

*if percentages feel to heavy decrease by 5% or go off of 90% of your max as your 1-RM*

NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injuries.

Deadlift

Metcon

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up1-2 min jog 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 6 right lunges with torso twist 6 left lunges with torso…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up1 min jog 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 half burpees 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and downWeightliftingSnatch Complex: 3 Power Snatch + 2 Hang Full…

Dear CrossFit Albuquerque Community, Aaron asked me to share some thoughts on the quarantine and current climate both as a psychologist and a member of our CrossFit family. Many of you have been inspirational and supportive of me in ways I can’t express, so it’s important to me to do this humbly, without sounding like a know-it-all with all…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 10 lateral hops 10 front to back hops 3 sets 10…

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 - 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 - Home WorkoutsView Public WhiteboardWarm-up2 sets: 200 m run 3 whirly birds 5 quad stretch each leg 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dogStrength Work9 min EMOM: Min 1: Max flutter kicks Min 2: Max Russian twists Min 3: 6"…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 10 lateral hops 10 front to back hops 3 sets: 5…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200 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 half burpees 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and downStrength WorkNo Equipment: 4x10 per side airplanes 4x10 hollow…