Thursday, December 10, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 sets:

200 m run

3 whirly birds

5 quad stretch each leg

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

Weightlifting

Bench Press:

2 sets of 3 reps @ 80-85%

2 sets of 2 reps @ 85-90%

1 set of MAX reps @ 65-70% of 1 RM

*if percentages feel to heavy, go off of 90% of your max as your 1-RM

NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injury

Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min quality:

2 min cardio

10 single leg glute bridges

10 lateral lunges

10 perfect push ups

:30 side planks

10 clam shells

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