Friday, June 19, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

10 toe touches

10 lateral lunges

3 sets 4 position spiderman crawl

10 bird dogs

5 downward/upward dogs

10 glute bridges

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

8 air squats

8 push ups

10 hollow body rocks

Weightlifting

Front Squat Strength Work

5 sets of 5 reps at 65-75% of 1-RM

*Use training max If you have not lifted heavy a while. *

***IF first week back, do 3 sets of 5 reps.***

Front Squat (5, 5, 5, 5, 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets: 5 min AMRAP :

10 Thrusters

15 TTB

1 min rest btw sets

Thruster weight RX-set 1: 65/95, set 2: 115/75, set 3: 135/95 RX+-set 1: 115/75, set 2: 135/95, set 3: 155/105

Each AMrap is its own, so start with 10 thrusters every time

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