CrossFit Albuquerque – Open Gym
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
