Sunday, September 20, 2020

CrossFit Albuquerque – CrossFit

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200-400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

2 sets with a barbell:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

3 front squats

3 strict presses

3 push presses

3 push jerks


High Hang Clean

5 sets of 3 reps @ 60-70% of 1-RM


Power Clean from Floor with 2 sec pause in the catch

Work up to 80-90% of 1-RM with control


Behind the neck strict press from the SPLIT

5 sets of 3 reps @ a challenging weight

*focus on stable legs and bar path*

High-Hang Clean

Power Clean

pause in the catch

Behind the Neck Press

Behind the Neck Strict Press
from Split

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