Open Gym – Thu, Apr 27

Apr 26, 2023. Posted by Coach Bubz in Information |

CrossFit Albuquerque – Open Gymnasium

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Heat-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

E3MOM for 12 minutes:

6 Bench Press

Use 80% of 8RM from 4/20.

Bench Press

Metcon (No Measure)

16 MIN Alternating EMOM

OPTION 1:

“Pump Focus”

Minute 1: :30 Straight Bar Curls

Minute 2: :30 Slender Grip Push Ups (add ft to incline for problem)

Minute 3: :30 L-Cling from Bar

Scale – knees solely or mendacity elevated ft maintain

Minute 4: :30 banded good mornings.

OPTION 2:

“Gymnastics,

Double Below Focus”

Scaled

:30 Single Below with Energy Jumps

Relaxation

:30 Double Below Makes an attempt or Leg double faucets

relaxation.

RX

:30 single unders with energy jumps

:30 double unders

:30 crossover single unders

relaxation

RX+

:30 single unders with energy jumps

:30 crossover single unders

:30 crossover double underneath makes an attempt

relaxation

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