CrossFit Albuquerque – CrossFit
Warm-up
1-2 min jog
2 sets:
30 sec bottom of squat hold
5 good mornings
4 spidermans
10 alt quad stretch
5 neck rolls in each direction
5 shoulder rolls
:30 shoulder/chest stretch
10 arm swings forward/back
5 no push up inch worm
3 sets:
4 burpees with no jump
5 v-ups
6 tuck jumps
Weightlifting
Back Squat:
2 sets of 3 reps @ 80-85%
2 sets of 2 reps @ 85-90%
1 set – rack “walk out” with 110-30% 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
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
8 TTB
16 Box jump overs
RX 24/20
L1 20/18 or step ups, hanging leg raises
L2 Step-ups, v-ups/weighted sit ups
