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
5 inchworms with hip drop
10 banded pull aparts (rear delt)
10 Overhead squats
10 Banded wide grip upward rows
REMAINDER OF WARM UP: COACH DIRECTED
Weightlifting
Overhead Squat (3×5)
Pause bottom 2 seconds. Not going for heavy OHS sets.
Clean Grip Deadlift+Clean Pull + Power Clean (7-8 sets (1+1+2) *see percentages)
Base off 1 RM clean/power clean. 2min max rest between sets.
60%
65%
70%
75% (2 sets)
80% (2-3 sets)
Front squat from rack + jerk (4 working sets (2+1)1)
2 front squats + 1 split jerk from rack.
Extra Credit
Time permitting within class or utlize open gym time to complete.
Clean Grip Deadlift (3-4 sets x 3 reps)
Sets to be done at 100-120% of your 1RM clean. If you would like to work heavy clean pull instead you can do that here.
GHD Hip Extensions (3×12-15)
Back extensions on GHD stand. PAUSE at top 2 seconds.
Mobility
MAKE TIME TO STRETCH SOMETIME TODAY!
