Friday, December 11, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

2 sets:

10 top down deadlifts

:15 hs hold

Weightlifting

Deadlift:

2 sets of 3 reps @ 80-85%

2 sets of 2 reps @ 85-90%

Perform reps as singles, not “touch n go”.

*if percentages feel to heavy, go off of 90% of your max as your 1-RM

NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injury

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

15 deadlifts

45 DU

15 S2OH

RX 95/65

L1 85/55, 90 single unders

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