CrossFit Albuquerque – CrossFit
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
