CrossFit – Mon, Nov 6

CrossFit Albuquerque – CrossFit

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

On a 25 MIN Running Clock…

BackSquat

Non-Lager Athletes – Find a 1-RM or HEAVY for the DAY

MAX OUT PROTOCOL:

5-10 Reps @ 50% of 1-RM

5 Reps @ 60% of 1-RM

3 Reps @ 70% of 1-RM

2 Reps @ 80% of 1-RM

1 Rep @ 85% of 1-RM

1 Rep @ 90% of 1-RM

1 Rep @ 95% of 1-RM

1 Rep @ 101+%

If still “alive”, keep increasing by 1-3%.

Lager Lift Off Athletes:

Work up to a heavy opener for the competition, somewhere between 90-95% for 1 single rep.

Perform 1-2 sets of heavy “walk outs”. Hold bar on back for 5-10 secs, and then re rack. Weight should be 110-115% of 1-RM.

Back Squat

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

200 m run

10 TTB

5 Burpees to 45lb plate

RX – as written

Scaled L1- hanging leg raises/knees to elbows, burpee to plate

Scaled L2 – lying leg raises, push ups or burpees

Scaled L3 – happy reps & movements

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