Thursday, July 22, 2021

CrossFit Albuquerque – Open Gym

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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 timeā€¦

Then…

Attempt max effort set!

RX+ Triple Under Practice

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