Monday, September 14, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 hang clean pull

3 hang muscle clean

3 front squat

:15 HS hold

Weightlifting

Banded Front Squat (from floor)

1 set of 6 reps @ 70-75% of 1-RM

2 sets of 5 reps @ 75-80% of 1-RM

Front Squat With Bands (6, 5, 5)

Metcon

Metcon (Weight)

15 min EMOM:

Min 1: 5 hang squat cleans

Min 2: 5-10 strict HSPU

Min 3: 250/200 m row

RX+ 185/125, 10/8 Strict HSPU, 250/200 m row

RX 155/105, 8/6 Strict HSPU, 250/200 m row

L1 135/95, 10 off box or pike, 225/175 m row

L2 happy weight, 10 strict seated DB press, 200/150 m row

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