CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
5 inch worms in place
20 hip bridges
10 bird dogs
10 arm circles forward
10 arm circles backward
10 over unders
10 arm swings up and down
10 push ups
Weightlifting
Bench Press
1 sets of 6 reps at 75%
2 sets of 5 reps at 80-85%
*goal is to go heavier than 2 weeks ago*
OR
Strict Press
1 sets of 6 reps at 75%
2 sets of 5 reps at 80-85%
*goal is to go heavier than 2 weeks ago*
Bench Press
Strict Press
Skill
Minutes 0:00- 5:00
Single Under Practice
Accumulate 50-100 singles
Minutes 15:00-20:00
Double Under Practice.
Practice Drills:
4 singles + 1 double
3 singles + 1 double
2 singles + 1 double
1 single + 1 double
Attempt Double unders for the first time…
Then…
Attempt max effort set!
RX+ Triple Under Practice
