Friday, August 14, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

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

10 lateral lunges

3 sets 4 position spiderman crawl

10 bird dogs

5 downward/upward dogs

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 half burpees

10 broad jumps

5 pushups

Weightlifting

Bench Press:

2 sets of 3 reps @ 85-90%

2 sets of 1 rep @ 90-95%

**Take 2-3 MIN of rest between sets**

*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)

Bench Press

Metcon

Metcon (1 Rounds for time)

8 sets:

Starting every 2:30

250 m row/200 run/800 m bike

10 burpees

Score: Slowest round

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