Wednesday, April 14, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

2 MIN cardio of choice

3 x 10 reps Band Walkouts

30 sec side plank/side

60 sec regular plank

5 inch worms

10 air squats

Weightlifting

Deadlift:

On a 20 MIN Running Clock…

Build to a 8-RM – Heavy for the Day

*slow eccentric 5 seconds to the floor.

Aim for 70-80% of max as final weight. Straps are allowed.

Deadlift

Metcon

Metcon (No Measure)

Alternating Every 90 secs for 18 MIN :

1. 10 reps banded good mornings, 5 secs slow negative on way down, explosive up

2. DB Row, 6 reps/side, 5 secs slow down each rep; use the same DB weight as SLD

3. 6-8 reps Stiff Leg DL, 5 secs slow negatives

RX+ 70/50’s

RX – 50/35s

Scaled – happy weight

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