CrossFit Albuquerque – CrossFit
Warm-up
Once you arrive at gym, begin primer part of warm up (see below)
PRIMER
3 rounds:
10 calories on machine
4 inchworms with hip drop + scorpion stretch
10 banded pull aparts
10 Overhead squats with band
10 wide grip banded upward rows
REMAINDER OF WARM UP: coach directed
Weightlifting
Snatch grip push press + snatch balance (4 x (3+1))
Refer to 1/12; 1/26 performance.
Snatch (2 WAVES see percentages)
*Pause bottom of catch each rep
2 WAVES:
65%/2 reps
70%/2 reps
75%/2 reps
80%/1 rep
1 Clean + 1 Jerk (2 WAVES see percentages)
2 WAVES: 1+1 all
65%
70%
75%
80%
Extra Credit
Snatch Pull (3×3 @ 100-120% of 1RM snatch)
GHD Hip Extensions (3×12-15)
Back extensions on GHD stand. PAUSE at top 2 seconds.
Mobility
Make time for mobility after class during open gym or later in day!
