CrossFit Albuquerque – CrossFit

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Warm-up

200-400m run

20 banded good mornings

3×10 reps band walk outs

Weightlifting

E3MOM for 12 MIN:

Deadlift 8 reps @ 30X1 tempo

Add 10lbs from the week before; if able.

Deadlift

Metcon

Metcon (No Measure)

EMOM for 16MIN:

Minute 1: 2 Rope Climbs

Minute 2: 8 SHSPU

Minute 3: 12 Pistols

Minute 4:40 secs hollow body hold

RX+ legless RC

RX – as written

Scaling Options

HSPU:strict hspu with ab mats, kipping hspu, DB seated press, or wall walks

Pistols: modify with: single leg split squats, single leg squat to box

Rope Climbs: modify with seated to standing climbs or ring rows

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outsWeightliftingE3MOM for 12 MIN: Deadlift 8 reps @ 30X1 tempo Add 10lbs from the week before; if able.DeadliftMetconMetcon (No Measure)EMOM for 16MIN: Minute 1: 2 Rope Climbs Minute 2: 8 SHSPU Minute 3: 12 Pistols Minute 4:40 secs hollow body hold RX+ legless RC…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outsWeightliftingE2MOM for 10 MIN: 3-Position Snatch @75% of 1RM Snatch Note: High-Hang, Mid-Thigh, Floor.3 Position Snatch1.Hip 2.Knee 3. GroundMetconMetcon (AMRAP - Rounds and Reps)Partner Tuesday: AMRAP 15: Buy-In: 150 DU’s "Each" Then: Climb the Ladder(splitting the work): 10,20,30,40,50 etc Cal A/B DB Snatch 50/35 Note,…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outsWeightliftingE2MOM for 10 MIN: 3-Position Snatch @75% of 1RM Snatch Note: High-Hang, Mid-Thigh, Floor.3 Position Snatch1.Hip 2.Knee 3. GroundMetconMetcon (AMRAP - Rounds and Reps)Partner Tuesday: AMRAP 15: Buy-In: 150 DU’s "Each" Then: Climb the Ladder(splitting the work): 10,20,30,40,50 etc Cal A/B DB Snatch 50/35…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outsWeightliftingE2MOM for 10 MIN: 3-Position Snatch @75% of 1RM Snatch Note: High-Hang, Mid-Thigh, Floor.3 Position Snatch1.Hip 2.Knee 3. GroundMetconMetcon (AMRAP - Rounds and Reps)Partner Tuesday: AMRAP 15: Buy-In: 150 DU’s "Each" Then: Climb the Ladder(splitting the work): 10,20,30,40,50 etc Cal A/B DB Snatch 50/35…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outsWeightliftingE3MOM for 12 MIN: Back Squat 8 reps @ 30X1 tempo *Add 10lbs from the week before; if able.Back SquatMetconMetcon (Time)For Time: 21,18,15,12,9,6,3 reps of: KBS T2B Box Jump "Step Down" 24/20" RX+ -70/50, T2B, 24/20" Rx- 55/35, T2B, 24/20" Scaled L1 - 35/20. Hanging…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outsWeightliftingE3MOM for 12 MIN: Back Squat 8 reps @ 30X1 tempo *Add 10lbs from the week before; if able.Back SquatMetconMetcon (Time)For Time: 21,18,15,12,9,6,3 reps of: KBS T2B Box Jump "Step Down" 24/20" RX+ -70/50, T2B, 24/20" Rx- 55/35, T2B, 24/20" Scaled L1 - 35/20.…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outsWeightliftingE3MOM for 12 MIN: Back Squat 8 reps @ 30X1 tempo *Add 10lbs from the week before; if able.Back SquatMetconMetcon (Time)For Time: 21,18,15,12,9,6,3 reps of: KBS T2B Box Jump "Step Down" 24/20" RX+ -70/50, T2B, 24/20" Rx- 55/35, T2B, 24/20" Scaled L1 - 35/20.…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up5 mins cardio of choice 4 mins Tabata: Hollow body/ Superman 30 band pull aparts 30 glute bridgesWeightlifting5 sets: 1 Power clean+ 1 front squat (2 sets) at 65-70% of max clean Note: pause at the knee 2 seconds on the way up for the power clean. Technique Focus: Reinforce a solid bottom start position…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 Minute Cardio + 2 Sets: 15 Band Pull Aparts 30’ Banded Side Step R/L 15 Banded Glute BridgeMetconMetcon (Time)Partner Workout :(splitting work evenly) 400-meter Run, "Together" 42 Thrusters 400-meter Run, "Together" 30 Thrusters 400-meter Run, "Together" 18 Thrusters 400-meter Run, "Together" RX - 95/65lbs Scaled L1 - 75/65lbs Scaled L2 - 200m run, 55/35lbs…