Thursday, July 8, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 min cardio

10 arm circles forward and back

20 everest climbers

10 alt pigeon stretch

10 alt scorpion stretch

10 lateral lunges

30 hip bridges

20 dead bugs

Weightlifting

Bench Press:

1 sets of 6 reps at 75%

2 sets of 5 reps at 85%

Then…

1 MAX REPS set with 65% of 1-RM using 51X1 tempo!

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

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