CrossFit Albuquerque – Open Gym
Warm-up
400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
5 downward/upward dog
10 scap push ups
3 sets
15 top down deadlifts
:15 hs hold
5 push ups
Weightlifting
Split Jerk:
2 sets of 3 reps @ 80% of 1-RM
2 sets of 1 rep @ 90-95% of 1-RM
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Split Jerk
Metcon
Metcon (Weight)
15 min EMOM:
Min 1: 10 Deadlifts
Min 2: 8-15 Strict HSPU
Min 3: 15-20 Wallballs
RX+ Deadlifts 75% 1RM, strict HSPU, 30/20#
RX 225/155, strict HSPU, 20/14#
L1 185/135, Off the box HPSU, 14/10#
L2 155/105, seated strict press, happy weight
