CrossFit Albuquerque – CrossFit
Warm-up
400 Meter Run
:30 chest stretch
10 downward\upward dog
:30 childs pose
2 Rounds:
10 PVC pass thrus
10 Ring rows
10 Air Squats
10 Lateral raises
3 Sets: (w\PVC or empty barbell)
5 strict press
5 push press
5 push jerk
5 split jerk
Weightlifting
Split Jerk technique work:
Tall Jerks:
3 sets of 5 reps
Technique and light is focus
Jerk Balances:
3 sets of 5 reps
Technique and light is focus
Pause Jerks:
5 sets of 3 reps
60-70% of 1-RM
*pause in the dip and the catch of the jerk
Pause Jerks
Pause 2 seconds at bottom of dip, 1 second in receiving position.
Mobility
Stretch and mobilize as needed!
