Wednesday, September 23, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

5 downward/upward dog

10 bird dogs

20 deadbugs

10 single leg glute bridges

Weightlifting

Speed Deadlift (banded)

7 sets of 1 rep @ 70-80% of 1-RM

*lift should performed as quickly as possibly with perfect form*

Banded Deadlift

Metcon

Metcon (Time)

3 RFT:

15 Deadlifts

15 HSPU

Rest 5 min

3 RFT:

8 Deadlifts

4 HSPU

RX+ first 315/205, Def 4/2″ kipping second 355/225, def 4/2″ strict

RX first 275/185, kipping, second 315/205, strict

L1 first 225/155, mats kipping, second 275/185, mats strict

L2 first 185/125, db push press, second 225/155, strict pike

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