CrossFit Albuquerque – Open Gym
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
