Tuesday, November 23, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

Run 400m

10 Alt. Side Lunges

10 Alt. Regular lunges

10 air squats

5 tuck jumps

10 alt. Spiderman lunges

10 alt. Pigeon stretch

30 secs side plank/side

Weightlifting

Deadlift

5 reps at 75% of 1-RM

3 reps at 85% of 1-RM

1 set max reps at 95% of 1-RM

***NOTE: % of 1-RM is based off of your training max (90% of 1-RM)***

GOAL: 1-5+ reps

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets:

4 min AMRAP:

20 Deadlifts

20 Box Jumps

20 HSPU

*Rest 1 min btw start where you left off

3 Sets:

4 min AMRAP:

20 Deadlifts

20 Box Jumps

20 HSPU

*Rest 1 min btw start where you left off

RX+ 275/185, 30/24, def 4/2″

RX 225/135, 24/20, kipping

L1 225/155, 20/18, 1-2 mats

L2 185/125, step ups, piked

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