Tuesday, September 1, 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

2 sets:

5 Tuck jumps

10 lateral jumps

10 front/back jumps

3 sets:

5 Front squat

5 push presses

Weightlifting

Front Squat or Back Squat:

(Athlete’s Choice)

1 set of 6 reps @ 80%

2 sets of 5 reps @ 85%+

*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)

Front Squat

Back Squat

Metcon

Metcon (Time)

4 RFT:

15/12 row cals

30 Thrusters

15 HSPU

RX+ 20/18 row cals, 95/65, kipping 4/2″ def

RX 15/12 row cals, 75/55, kipping HSPU

L1 12/10 cals, 55/35, kipping HSPU with mats or off box

L2 10/8 cals, happy weight, push press

*18 min cap

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