CrossFit Albuquerque – Open Gym

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 OHS

Weightlifting

E2MOM for 14 MIN:

1 Full Snatch

Min 0:00 – 2:00 – 65%

Min 2:00 -4:00 – 70%

Min 4:00 – 6:00 – 75%

Min 6:00 -8:00 – 80%

Min 8:00 – 10:00 – 82.5%

Min 10:00 – 12:00 – 85%

Min 12:00 – 14:00 – 85-90%

*Use 90% as training max; if feeling too heavy.*

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

5 Power snatch

10 cal row/bike

RX+ 165/115

RX 155/105

L1 135/95

L2 115/75

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10 thoracic…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 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 10 lateral lunges 3 sets 4 position spiderman crawl 10 bird dogs 5 downward/upward dogs 10 thoracic twists 10 arm circles forward 10…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 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 10 lateral lunges 3 sets 4 position spiderman crawl 10 bird dogs 5 downward/upward dogs 10 thoracic twists 10 arm circles forward 10…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 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 10 lateral lunges 3 sets 4 position spiderman crawl 10 bird dogs 5 downward/upward dogs 10 thoracic twists 10 arm circles forward 10 arm…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up1-2 min jog 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 twist 10 lateral hops 10 front to back hops 10 arm circles forward 10 arm circles back 10 arm swings over/under 10…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up1-2 min jog 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 twist 10 lateral hops 10 front to back hops 10 arm circles forward 10 arm circles back 10 arm swings over/under 10…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up1-2 min jog 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 twist 10 lateral hops 10 front to back hops 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 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 2…