CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

Coach Directed.

Weightlifting

E2MOM for 10 MIN:

3 Front Squat @ 60-65% of 1-RM

Front Squat (3, 3, 3, 3, 3)

Metcon

Metcon (Time)

With a partner…splitting work evenly

For time:

100 cal assault bike

60 Thrusters

30 MU

60 Thrusters

100 cal assault bike

RX+ – 95/65lbs, ring

RX – 75/55lbs, bar or ring

Scaled L1 – 55/35lbs, jumping or banded mu

Scaled L2 – 35/15lbs, ring row+dips

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingE2MOM for 10 MIN: 3 Front Squat @ 60-65% of 1-RMFront Squat (3, 3, 3, 3, 3)MetconMetcon (Time)With a partner…splitting work evenly For time: 100 cal assault bike 60 Thrusters 30 MU 60 Thrusters 100 cal assault bike RX+ - 95/65lbs, ring RX - 75/55lbs, bar or ring Scaled L1 - 55/35lbs, jumping or…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.MetconMetcon (No Measure)4 Full Rounds for Quality: 2 MIN Cardio of choice With an empty barbell: 5 strict press 5 push press 5 push jerk 5 split jerk 2 Rope Climbs 12 DB Rows 20 Ab Mat Sit ups or GHDWeightlifting4 sets of 6 reps heavy barbell curls Then… 4 sets of 12 reps…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-upCoach Directed.WeightliftingE2MOM for 10 MIN: 5 Back Squats at 60-65% of 1-RMBack Squat (5, 5, 5, 5, 5)MetconMetcon (Time)Partner Wod Splitting Work Evenly… 10 RFT: 10 CTB pull ups 20 Wall Balls RX+ - 30/20lbs RX - 20/14lbs Scaled L1 - 14/10lbs Scaled L2 - 10/6lbs…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingE2MOM for 10 MIN: 5 Back Squats at 60-65% of 1-RMBack Squat (5, 5, 5, 5, 5)MetconMetcon (Time)Partner Wod Splitting Work Evenly… 10 RFT: 10 CTB pull ups 20 Wall Balls RX+ - 30/20lbs RX - 20/14lbs Scaled L1 - 14/10lbs Scaled L2 - 10/6lbs…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingFind a 1-RM Bench Press NOTE: heavy for the day, aiming for 90% or greater is a good initial target load*Bench PressMetconMetcon (AMRAP - Reps)Partner WOD: E5MOM for 15 MIN: 4 MIN AMRAP: 30 synchro burpees Max reps single arm DB Push Press (alternate partners every 5reps) 1 MIN REST: RX+ 70/50lbs Rx -…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-upCoach DirectedMetconMetcon (Time)With a partner.... 5 RFT: Partner 1 - run 400m Partner 2 - rest -Switch back and forth until complete- *Score is total time that final partner finishes* **May substitute with a 500m row or ski** ***20 MIN FIRM TIME CAP*** (adjust to 3 to 4 rounds with partner if needed to…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach DirectedMetconMetcon (Time)With a partner.... 5 RFT: Partner 1 - run 400m Partner 2 - rest -Switch back and forth until complete- *Score is total time that final partner finishes* **May substitute with a 500m row or ski** ***20 MIN FIRM TIME CAP*** (adjust to 3 to 4 rounds with partner if needed to make…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upOnce you arrive at gym, begin primer part of warm up (see below) PRIMER: 3 rounds 10 calories on machine 5 inchworms with hip drop 10 banded pull aparts (rear delt) 10 Overhead squats 10 Banded wide grip upward rows REMAINDER OF WARM UP: COACH DIRECTEDWeightliftingOverhead Squat (3x5)Pause bottom 2 seconds. Not going for heavy…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingIn 20 Minutes… Find a 1-RM Snatch (power or full). *If an athlete would rather not attempt a max snatch, they can do a 1-RM power clean or 5 sets of 3 reps snatch at 70-80%.*Power SnatchSnatchMetconMetcon (AMRAP - Rounds and Reps)Partner workout…splitting reps evenly. 18 MIN AMRAP: 50 Power Snatch 40 lateral burpees…