CrossFit Albuquerque – Open Gym
Warm-up
200 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 half burpees
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 front squats
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
Work up to a Heavy Thruster for the day.
*Focus is to warm up thruster for metcon, with a weight greater than the metcon weight.*
Thruster
Metcon
Metcon (Weight)
0-8 min
3 rounds:
25 thrusters
15 pullups
Starting @ 10-18 min
2 rounds:
25 thrusters
20 CTB
Starting @ 20-28 min
50 thrusters
Max Ring MU
RX+ 95/65, 135/95, 155/105, pullups, CTB, ring MU
RX 75/45, 115/75, 135/95, pullups, CTB, ring MU
L1 45/35, 65/55, 85/65, jumping pullups, jumping CTB, dips
L2 75/55 for all sets, ring rows, banded pullups, off box dips
