Olympic weightlifting

CrossFit Albuquerque – CrossFit

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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%.

Mobility

Saturday, July 4, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 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:…
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Saturday, July 4, 2020

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 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…
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Friday, July 3, 2020

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dog 3…
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Friday, July 3, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dog 3 sets:…
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Friday, July 3, 2020

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 m run 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 10 push ups 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dog 3…
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Thursday, July 2, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 sets: 200 m run 3 whirly birds 5 quad stretch each leg 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dogWeightliftingBench Press or Strict Press: 2 sets of 5 reps@ 70% 2 sets of 3 reps@ 80% 1…
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Thursday, July 2, 2020

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 sets: 200 m run 3 whirly birds 5 quad stretch each leg 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 5 downward/upward dogMetconMetcon (AMRAP - Rounds and Reps)20 min for quality: 2 min cardio 5 wall walks 20 v-ups…
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Wednesday, July 1, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10 thoracic…
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Wednesday, July 1, 2020

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10…
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