CrossFit Albuquerque – Home Workouts

View Public Whiteboard

Warm-up

200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

On a 20 Minute Running Clock…

Find a 5-RM Back Squat or Front Squat (athletes choice)

Then…

1 set of 5 reps at -10% of 5-RM

Back Squat

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3 MIN AMRAP:

10 Front Squats

10 Burpees over the Barbell

2 MIN Rest After Each Rd.

RX+135/95lbs

RX – 115/75lbs

Scaled L1 – 95/65lbs

Scaled L2 – 75/55lb

Scaled L3 – happy weight

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingOn a 20 Minute Running Clock... Find a 5-RM Back Squat or Front Squat (athletes choice) Then... 1 set of 5 reps at -10% of 5-RMBack SquatFront SquatMetconMetcon (AMRAP - Rounds and Reps)3 Rounds 3 MIN AMRAP: 10…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightlifting3-position clean (floor, knee, mid-thigh) - 65% x 5 sets Clean pull - 85% (of clean) - 5 sets of 5 reps Snatch balance: Find a max for the day; Then… 75% of that number for…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersMetconMetcon (AMRAP - Rounds and Reps)Partner Wod 25 MIN AMRAP: 15/12 Cal Row 15 Wall Balls Partner 1 completes 1 full round, while the other rests. RX+ 30/20lbs RX - 20/14lbs Scaled - happy weight…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersMetconMetcon (AMRAP - Rounds and Reps)Partner Wod 25 MIN AMRAP: 15/12 Cal Row 15 Wall Balls Partner 1 completes 1 full round, while the other rests. RX+ 30/20lbs RX - 20/14lbs Scaled - happy weight…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingE3MOM for 15 MINS: Perform 5 Hang Squat Cleans, unbroken *build to a heavy for the day*Hang CleanMetconCrossFit Games Open 13.4 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingE3MOM for 15 MINS: Perform 5 Hang Squat Cleans, unbroken *build to a heavy for the day*Hang CleanMetconCrossFit Games Open 13.4 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingE3MOM for 15 MINS: Perform 5 Hang Squat Cleans, unbroken *build to a heavy for the day*Hang CleanMetconCrossFit Games Open 13.4 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 5 inch worms in place 20 hip bridges 10 bird dogs 10 arm circles forward 10 arm circles backward 10 over unders 10 arm swings up and down 10 push upsWeightliftingOn a 20 Minute Running Clock... Find 10-RM Bench Press NOTE: try to increase from last week 3-5lbs! Then... 1 set of…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 5 inch worms in place 20 hip bridges 10 bird dogs 10 arm circles forward 10 arm circles backward 10 over unders 10 arm swings up and down 10 push upsWeightliftingOn a 20 Minute Running Clock... Find 10-RM Bench Press NOTE: try to increase from last week 3-5lbs! Then... 1 set of…