CrossFit Albuquerque – CrossFit
Warm-up
#1
2 rounds:
10 cals machine
3 inchworms + hip drop + scorpion
10 lateral lunge (adductor/groin stretch)
10 PVC pass throughs + lat stretch off PVC
10 Overhead squats
10 single leg glute bridges
#2 Hip/Shoulder
-Dynamic hip stretch 2-3 times each side
*pigeon + hip flexor + hamstring
-DB/small plates (2 sets; 5 reps each)
Rear delt fly, lateral raises, front raises, shoulder press.
#3–>PVC or empty barbell
3 snatch DL
3 snatch pulls
3 snatch high pulls
3 muscle snatches or power snatches
3 full snatches
Weightlifting
Pause Overhead Squat (3×5)
Can build in weight. Range: 50-75%
Pause 2 sec at bottom
Hang Snatch + Snatch (5 sets of 1+1. Rest time between 1-2 min)
Practice a good Snatch DL to start. Lower into hang position. Drop after completing hang snatch. Reset & complete snatch from floor.
Weight can be building each set if appropriate for athlete’s ability. Or, warm up to a set % & all sets practiced at a designated % by athlete. Do not exceed 80%.
Clean + Split Jerk (5 sets of 1+1 (rest time between 1.5-2.5 min))
Warm up to a starting %. Sets can be building in weight. Or all performed at a designated %. Do not exceed 80%.
