Friday, July 17, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 toe touches

10 lateral lunges

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

10 single leg glute bridges

10 hollow body rocks

:30 calf stretch each side

10 lateral hops

10 front to back hops

2 sets

5 push ups

:30 hs hold

5 tuck jumps

Weightlifting

Bench Press:

2 sets of 5 reps @ 75% of 1-RM

2 sets of 3 reps @ 85% of 1-RM

1 sets of 1 reps @ 90% of 1RM

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Bench Press

Metcon

Metcon (Time)

4 RFT:

25 Box Jumps 24/20

20 Strict HSPU/ or barbell strict press @ 70%

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