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
Dynamic hip stretch 2-3 times each side
*pigeon + hip flexor + hamstring
#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
3 Snatch Push Press + 1 OHS (3+1 x 5 sets)
Building each set. Percentages do not need to go high.
50-75%
Snatch grip deadlift + Hang snatch + snatch (1+1+1 every 2 minutes for 20 mintues)
Slow snatch DL. Hang position is just above knee cap (knees back!). Full snatches on last 2 reps in complex.
E2M for 20 minutes (10 sets total, building in weight or at a certain weight)
1+1+1 is 1 set
**drop after hang snatch to reset from floor.
60-65% 2 sets
65-70% 2-3 sets
70-75% for the last sets in E2M
Clean Pull (3×5)
Heavier percentages for this lift.
80-100%
Mobility
Take time for your body during this day. Stretch/soft tissue mobility with lacrosse ball and/or foam roller. Make sure to address the following areas:
-shoulders/lats
-hips/legs
