Tuesday, December 8, 2020

CrossFit Albuquerque – CrossFit

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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

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