CrossFit Albuquerque – CrossFit
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:
:15 sec hs hold
5 tuck jumps
3 sets:
3 Clean deadlifts
3 clean high pulls
3 muscle cleans
Gymnastics
On a 20 Minute Clock…
Practice HandStand Skills
0:00 – 5:00
Hand Stand Hold
Accumulate up to 5 MIN in Holds
Use a kick up or wall walk up or perform free standing
5:00-20:00
STRICT HSPU STRENGTH DEVELOPMENT
5 sets of 5 reps, SLOW negatives either on BOX HSPU, HandStand against wall.
*for advanced, do HSPU negatives at a deficit.*
Metcon
Metcon (AMRAP – Reps)
15 min AMRAP:
3, 6, 9, 12…
Kipping HSPU
Box jumps
Power cleans
RX+ def 4/2″ kipping, 30/24″, 155/105
RX kipping, 24/2-“, 135/95
L1 kipping with mats, 20/18″ jumps or step ups, 115/75
L2 off box/pike, 24/20 step ups, 95/65
