CrossFit Albuquerque – CrossFit

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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)

Weightlifting

Deadlift:

2 sets of 5 reps@ 70%

2 sets of 3 reps@ 80%

1 set of 1 rep@ 90%

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Deadlift

Metcon

Metcon (Time)

4 RFT:

400 m Run

100 m Farmer carry single arm 53/35

20 HSPU (scale to off box or seated strict press)

Rest 1 min btw sets

*20 min cap

*keep the rest, if you know 400 m is going to take more than 2:30, cut down to 300m run or 200m run

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 10 bird dogs 5 downward/upward dogs 10 thoracic twists 20 dead bugs 10 arm circles forward 10 arm circles back…

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 10 bird dogs 5 downward/upward dogs 10 thoracic twists 20 dead bugs 10 arm circles forward 10 arm circles back 10…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 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 3 sets 10 step back lunges 5 push ups 5 5…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 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 3 sets: 10 step back lunges 5 push ups 5-5 sec…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 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 3 sets: 10 step back lunges 5 push ups 5-5 sec squatsWeightliftingBack…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up#1 2 rounds: 10 cals machine 3 inchworms + hip drop + scorpion 10 lateral lunge (adductor/groin stretch) 10 PVC pass throughs + lat stretch off PVC 10 Overhead squats 10 single leg glute bridges #2 Dynamic hip stretch 2-3 times each side *pigeon + hip flexor + hamstring #3-->PVC or empty barbell 3 snatch…

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…

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 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 2 sets:…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 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 3 sets 10 step back lunges 5 push ups 5 5…