CrossFit Albuquerque – CrossFit
Warm-up
1-3 min jog
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
Weightlifting
Deadlift:
2 set of 5 reps @ 70-75%
2 sets of 3 reps @ 80-85%
1 set 1 rep @ 90% of 1-RM
*if percentages feel to heavy decrease by 5% or 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 injuries.
Deadlift
Metcon
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row
