Thursday, November 26, 2020

CrossFit Albuquerque – CrossFit

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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

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