Tuesday, July 21, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

200-400 m run

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

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

2 sets:

10 top to bottom deadlifts (focus on form and control)

5 hollow body rocks

Weightlifting

Deadlift:

1 set of 6 reps @ 75% of 1-RM

2 sets of 5 reps @ 85% of 1-RM

1 set of MAX reps with 65% of 1-RM

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Deadlift (85%)

Deadlift (65%)

Metcon

Metcon (Time)

3 RFT:

20 HSPU/seated DB press/off box push ups/ 40 regular pushups

10 Deadlifts

20 HSPU /strict press/push ups

Rest 2 min btw rounds

RX+ 315/245, 10 STRICT

RX – 275/185, 20 kipping

Scaled L1 – 225/155lbs, kipping

Scaled L2 – 185/115lbs

Scaled L3 – 135/95lbs

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