CrossFit Albuquerque – Open Gym
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
3 strict press
3 push press
3 push jerks
3 split jerks
2 sets:
3 clean deadlift
3 clean pulls
3 muscle cleans
Weightlifting
Power Clean + Power Jerk + Split Jerk:
*Build to a heavy for the day*
Then…1 set at 90% of the day
Metcon
Metcon (No Measure)
16 min EMOM:
Min 1: 8 deadlift
Min 2: row/bike
Min 3: 10-15 HSPU
Min 4: row/bike
RX+ 75-80% deadlift, 250/200 row, 20/18 bike,
RX 75-80% deadlift, 200/175 row, 15/12 bike
L1 75-80% deadlift, 175/150 row, 12/10 bike, HSPU with mats
L2 75-80% deadlift, 150/125 row, 10/8 bike, off box or pike HSPU
Regular Pushups aim for 15-20 per minute
