CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
3×10 reps band walk outs
10 air squats
20 everest climbers
5 inch worms
5 burpees
30 sec side plank/side
Weightlifting
20 Minute Running Clock…
Bench Press:
1 sets of 8 reps @ 65%
1 set of 6 reps @ 70%
3 set of 5 reps @ 85%
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
