CrossFit Albuquerque – CrossFit
Warm-up
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
3 sets:
3 Clean deadlifts
3 clean high pulls
3 muscle cleans
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
Deadlift:
1 set of 6 reps @ 75%
2 sets of 5 reps @ 80-85%
1 set of MAX reps @ 65-70% of 1 RM
*if percentages feel to heavy decrease by 5% or go off of 90% of your max as your 1-RM*
NOTE: A “Training Max” = 90% of your best lift, can be used as a great alternative to true max, because it accounts for variation on sleep, nutrition, stress, and injuries.
Deadlift
Metcon
Metcon (Time)
6 RFT:
15 TTB
10 clean & jerks
Round 1-2
RX+ 95/65
RX 75/55
L1 barbell
Round 3-4
RX+ 115/85
RX 95/65
L1 75/55
Round 5-6
RX+ 155/105
RX 115/85
L1 95/65
