Home Workouts – Wed, Nov 8

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

On a 25 MIN Running Clock…

Deadlift

Non-Lager Athletes – Find a 1-RM or HEAVY for the DAY

MAX OUT PROTOCOL:

5 Reps @ 50% of 1-RM

5 Reps @ 60% of 1-RM

3 Reps @ 70% of 1-RM

2 Reps @ 80% of 1-RM

1 Rep @ 85% of 1-RM

1 Rep @ 90% of 1-RM

1 Rep @ 95% of 1-RM

1 Rep @ 101+%

If still “alive”, keep increasing by 1-3%.

Lager Lift Off Athletes:

Work up to a heavy opener for the competition, somewhere between 90-95% for 1 single rep.

Deadlift

Metcon (No Measure)

Every 5 minutes X 3 Sets:

30 Ab Mat Sit Ups sit-ups

20 strict handstand push-ups

10 Alt. DB Power Snatches

RX + GHD, Strict HSPU, 70/50lb DB

RX – Ab Mat Sit Up, 10 Strict HSPU, 50/35lb DB

Scaled L1 – Ab Mat Sit Up, 10-15 kipping HSPU or strict with ab mats, 35/20lb DB

Scaled L2 – Ab mat sit ups or crunches, 10 Seated DB Presses, 20/10lb DB

Scaled L3 – happy weights and Movements

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