CrossFit Albuquerque – CrossFit
Warm-up
Once you arrive at gym, begin primer part of warm-up (see below)
PRIMER
3 rounds:
10 calories machine
5 inchworms with hip drop
10 step ups (5 each leg)
10 banded pull aparts
10 wide grip banded upward rows
REMAINDER OF WARM UP: coach directed
Weightlifting
Overhead Squat (3×3)
5 seconds lowering. 2 second hold in bottom. *50-75% of 1RM snatch
Snatch High Pulls (3 sets of 3 reps (3×3))
Set 1: 65%
Set 2 & 3: 70-75%
Snatch Dead Lift (SLOW) + Snatch from knee + Snatch (floor) (1+1+2)
Snatch DL is slow off floor to standing position. Snatch from knee, pause 1 sec at knee.
Build to a heavy set. Once at heavy set complete 3-5 sets at that weight. REST minimum of 2 minutes between sets at heavier weight.
Extra Credit
Clean Grip Deadlift (4×3)
4 sets off 100-120% of 1 RM clean
GHD Hip Extensions (3×12-15)
Back extensions on GHD stand. PAUSE at top 2 seconds.
Mobility
Make time to stretch during open gym or later in day.
