Open Gym/Oly Lifting

CrossFit Altius – CrossFit

Olympic Warm Up #1 (No Measure)

Oly Warm Up

-jump in place x10

-jumping jacks x10

-jump in place x10

-high knees x10

-butt kicks x10

-vertical arm swing x10

-horizontal arm swing x10

-wrist circles x10

-ground wrist stretch x30 sec

-pvc pass thru x10

-pvc hip rotations x10

-pvc hip bends x10

-leg kicks x10 each leg

-hip swings x10 each leg

-sampson stretch x30 sec each leg

-pvc straight leg toe touch x10

-pvc behind neck press x10

-pvc back squat x10

-empty bar straight leg toe touch x5

-empty bar behind neck press x5

-empty bar back squat x5

Snatch Balance (We will work to 80% of your Snatch Balance)

Block Clean (4×3 @ 80% of your Power Clean Max)

We will use the blocks or stacked up plates to raise the height of the bar to knee or just above knee

Hip Extension (3×10 weighted)

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