CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walkouts
1 Min Plank
Weightlifting
On a 25 MIN Running Clock…
BackSquat
Non-Lager Athletes – Find a 1-RM or HEAVY for the DAY
MAX OUT PROTOCOL:
5-10 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.
Perform 1-2 sets of heavy “walk outs”. Hold bar on back for 5-10 secs, and then re rack. Weight should be 110-115% of 1-RM.
Back Squat
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP:
200 m run
10 TTB
5 Burpees to 45lb plate
RX – as written
Scaled L1- hanging leg raises/knees to elbows, burpee to plate
Scaled L2 – lying leg raises, push ups or burpees
Scaled L3 – happy reps & movements
