Sunday, August 2, 2020

CrossFit Albuquerque – CrossFit

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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!

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