CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
Bench Press
1 set of 6 reps at 75%
1 sets of 5 reps at 80%
1 set of 5 reps greater than 80%
*goal is to go heavier than 2 weeks ago for last set of 5*
Bench Press
Gymnastics
Hand Stand/HSPU/Focus
On a 20 MINUTE Running Clock…
0:00 to 5:00 Minutes:
Accumulate MAX time Hand Stand hold
RX+ Free Standing Hold
RX – Wall Hold
Scaled L1 – wall walk up + hold
Scaled L2 – Box V Push up hold
Scaled L3 – plate hold overhead
5:00 to 20:00 Minutes:
-Skill/Strength Work of choice-
Options:
Strength Work
-Negatives emphasis
-Kipping at deficit or challenge
Perform Sets of 3-5 reps for 4-5 sets
Skill Work:
Kipping practice
HS Walk Practice
Free Standing Holds
RX+ Ring HSPU
