CrossFit Albuquerque – Open Gym
Warm-up
10 min move:
1 min cardio
10 ring row with pause at top/5 strict pullups with pause at top
10 perfect push ups
10 RDL
Weightlifting
Strict Press or Bench Press:
Find a 5RM
*Try to increase from last week*
This is the last week of this 5RM work. Go for a big number!
Then…
5 reps @ 90% of 5-RM from the day
Strict Press
Bench Press
Gymnastics
Double Under Skill Development:
0:00 – 5:00
Warm up with jump rope.
-15 singles left leg only
-15 singles right leg only
-15 front to back hops
-15 left to right hops
-30 singles both feet 😉
BREATHE!!!!!
05:00-15:00
-Accumulate 20-40 POWER jump singles
-Practice 1 single jump into a double under, back to 1 single, back to double… ect
-Practice 1 single, 2 dubs, 1 single 2 dubs, ect……
BREATHE!!!!
*If you have dubs, try to set an unbroken goal for the day!
15:00-30:00
FREE TIME-Have fun.
*Focus on your current goal that you are wanting to achieve for the jump rope.
**If you do not have a goal, ask your coach to help you develop a SMART goal.**
