CrossFit Albuquerque – CrossFit
Warm-up
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
Weightlifting
High Hang Clean
5 sets of 3 reps @ 60-70% of 1-RM
Then…
Power Clean from Floor with 2 sec pause in the catch
Work up to 80-90% of 1-RM with control
Then…
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
