CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
Bench Press
2 set of 3 reps at 82.5-85% of 1-RM
2 set of 2 reps @ 88-92% of 1-RM
(no failed reps)
1 rep at 105-110% of 1-RM, eccentric only (2-4 secs down), coach or spotter helps with up phase!
NOTE: VERY IMPORTANT **COACH needs to explain and go over proper spotting on this. If spotter is inexperienced, coach or other person should spot***
Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP:
10 Push Ups
15 Jumping Air Squats
20 Ab Mat Sit Ups
*Every 2 Rounds, run 200 meters
RX+ GHD, use empty barbell 45/35lbs for jumping squats, clapping push ups
