CrossFit Albuquerque – Open Gym
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
3 sets:
4 slow pushups
10 good mornings
10 deadbugs
Weightlifting
Bench Press:
1 set of 6 reps @ 75%
2 sets of 5 reps @ 80-85%
1 set of MAX reps @ 65-70% of 1 RM
*if percentages feel to heavy decrease by 5% or 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 injuries.
Bench Press
Metcon
Metcon (Time)
4 RFT:
20 db box step overs
20 pushups
20 db box step overs
20 alternating db single arm press (or 10 per side if only one db)
Rest 2 min btw rounds:
RX+ – 24/20″, 50/35lbs
RX – 24/20″, 35/20lbs
Scaled L1- 20/18″, 20/10lbs
Scaled L2- 20/18″, box at comfortable height
No equipment(At Home Workouts)
4 RFT:
20 step ups
20 pushups
20 step ups
20 sit ups
Rest 2 min btw rounds
