Tuesday, July 28, 2020

CrossFit Albuquerque – CrossFit

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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)

3 sets

5 5 sec squats

5 push ups

5 tuck jumps

Weightlifting

Back Squat:

2 sets of 3 reps @ 85% of 1-RM

2 sets of 2 reps @ 90-95% of 1-RM

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

Back Squat

90-95%

Metcon

Metcon (Weight)

18 MIN EMOM:

Min 1: 8 Thrusters

Min 2: 5/3 Ring MU or 10 pullups

Min 3: 15–20 Box jump overs

RX+ 135/95, Ring MU

RX 115/85 3/2 Ring MU

L1 95/75, 10 pullups

L2 75/55 10 pullups with band

*Scale weight as needed

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