CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walkouts
1 Min Plank
Weightlifting
On a 20 MIN Running Clock…
Bench Press
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.
Perform 1-2 sets of heavy “Lock out holds”. Hold bar above chest, for 5-10 secs, and then re rack. Weight should be 110-115% of 1-RM. MUST HAVE SPOTTER! Spotter should also help with lift off into position.
Bench Press
Metcon (No Measure)
16 MIN ALTERNATING EMOM:
1. 10 Triceps Kickbacks or PressDowns
2. 10 Banded Pull Aparts
3. :40 secs russian twists
4. :40 secs bike or ski
