CrossFit Albuquerque – Open Gym
Warm-up
2 MINS bike or run: get winded
2 Rounds:
5 pull ups
10 push ups
15 air squats
Pec Stretch against wall – 1 min/side
Lat Stretch with Band – 1 min/side
Weightlifting
Bench Press:
1 set of 8 reps at 65% of 1-RM
1 set of 6 reps @ 70% of 1-RM
3 sets of 5 reps @ 75% of 1-RM
Bench Press
Gymnastics
Gymnastics Skill Work Day:
20 Minute Running Clock…
Rope Climbs Practice
RX+ – legless – 10-15
RX – standard – 10-20
Scaled L1 – standard 5-10
Scaled L2 – modified from seated on floor or practicing learning how to use the feet
DU skill work
RX+ – complete 3 sets of 100 reps unbroken
RX – complete 4 sets of 50 reps unbroken
Scaled L1 – attempt 3-4 sets of 20-30 unbroken DU
Scaled L2 – attempt stringing DU together and making new PRs!
Scaled L3 – practice power jumps and getting your first du
