Wednesday, August 5, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets

5 top down deadlifts

5 half burpees

5 tuck jumps

Weightlifting

Deadlift:

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

2 sets of 5 reps @ 85-90% of 1-RM

*if still working up to your pre-quarantine #’s, please use 90% of your max as the baseline 1-RM*

Deadlift (5, 5)

Metcon

Metcon (Weight)

20 min EMOM:

Min 0-4: 5 Deadlifts

Min 5-9: Over Bar Burpees

Min 10-14: 5 Deadlifts

Min 15-19: Row/bike cals

RX+ 355/225, 15 burpees, 20/18 row/bike cals

RX 275/185, 12 burpees, 15/12 cals

L1 225/155, 10 burpees, 12/10 cals

L2 185/125, 10 no over bar burpees, 10/8 cals

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