Wednesday, June 17, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

5 cherry pickers

:30 squat stretch

10 glute bridges

5 downward/upward dog

10 scap push ups

6 broad jumps

3 sets

:15 hs hold

5 push ups

15 DU/30 single unders

Weightlifting

Strict Press Strength Work

5 sets of 5 reps at 65-75% of 1-RM

*Use training max If you have not lifted heavy a while. *

***IF first week back, do 3 sets of 5 reps.***

Strict Press (5, 5, 5, 5, 5)

Metcon

Metcon (No Measure)

15 min EMOM:

Min 1: 50 DU/100 Singles (RX+75 DU)

Min 2: 20 KBS RX 53/35, RX+70/53

Min 3: 15 HSPU RX, 20 HSPU RX+ (scale to unbroken sets for the first 2-3 sets)

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