CrossFit Albuquerque – CrossFit
Warm-up
Once you arrive at gym, you may begin Primer part of war-up. (see below)
PRIMER:
3 rounds
10 cals on machine
5 inchworms w/ hip drop (can add scorpion)
5 banded pull aparts (rear delt/rhomboid)
5 wide grip banded high pulls
5 goblet squats (KB loaded in front)
REMAINDER OF WARM UP: coach directed
Weightlifting
1 Clean grip Deadlift + 1 Clean pull + 1 Clean High Pull (3 x (1+1+1))
Warm up weights based on 1 RM clean/power clean:
set 1: 65%
set 2 &3 : 70-75%
1 power clean + 1 power jerk + 1 clean (squat) + 1 split jerk ((1+1+1+1))
*Work off 1 RM on lifts: power clean/power jerk
*NO TOUCH & GO (reset from floor)
*Pause dip in split jerk if catching out front.
Sets: 7 total
set 1: 65%
set 2: 70%
set 3-7: 75%-80% (5 sets total)
Extra Credit
Snatch Pull (3×4)
100-120% of 1 RM snatch
GHD Hip Extensions (3×15)
Back extensions on GHD stand. PAUSE at top 2 seconds.