CrossFit Albuquerque – CrossFit

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Warm-up

200-400 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

5 downward/upward dog

10 bird dogs

20 deadbugs

10 single leg glute bridges

Weightlifting

Speed Deadlift (banded)

7 sets of 1 rep @ 70-80% of 1-RM

*lift should performed as quickly as possibly with perfect form*

Metcon

Metcon (Time)

3 RFT:

15 Deadlifts

15 HSPU

Rest 5 min

3 RFT:

8 Deadlifts

4 HSPU

RX+ first 315/205, Def 4/2″ kipping second 355/225, def 4/2″ strict

RX first 275/185, kipping, second 315/205, strict

L1 first 225/155, mats kipping, second 275/185, mats strict

L2 first 185/125, db push press, second 225/155, strict pike

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 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 5 downward/upward dog 10 bird dogs 20 deadbugs 10 single leg…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400 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 5 downward/upward dog 10 bird dogs 20 deadbugs 10 single leg…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push upsWeightliftingJerk Complex: 1 split jerk (3 sec pause in catch) + 2 split jerks *work up to a challenging weight for this complex*1 Split Jerk (3 sec pause…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push upsWeightliftingJerk Complex: 1 split jerk (3 sec pause in catch) + 2 split jerks *work up to a challenging weight for this complex*1 Split Jerk (3 sec…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push upsWeightliftingJerk Complex: 1 split jerk (3 sec pause in catch) + 2 split jerks *work up to a challenging weight for this complex*1 Split Jerk (3 sec…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 spider man crawls 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 spider man crawls 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 spider man crawls 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 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 10 arm…