CrossFit Albuquerque – Open Gym
Warm-up
200-400 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
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
2 sets:
10 top to bottom deadlifts (focus on form and control)
5 hollow body rocks
Weightlifting
Deadlift:
1 set of 6 reps @ 75% of 1-RM
2 sets of 5 reps @ 85% of 1-RM
1 set of MAX reps with 65% of 1-RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Deadlift (85%)
Deadlift (65%)
Metcon
Metcon (Time)
3 RFT:
20 HSPU/seated DB press/off box push ups/ 40 regular pushups
10 Deadlifts
20 HSPU /strict press/push ups
Rest 2 min btw rounds
RX+ 315/245, 10 STRICT
RX – 275/185, 20 kipping
Scaled L1 – 225/155lbs, kipping
Scaled L2 – 185/115lbs
Scaled L3 – 135/95lbs
