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CrossFit Amoskeag – Weightlifting
Oly Speed Primer WU (No Measure)
3 rds
empty prowler push 50ft
10 KB swings
10 air squats for quality
20 sec handstand hold
Warm-up (No Measure)
Mobility/activation
Ankle- Squat hold
Hip- Couch, Roller, Monster walks
T-spine – Roller, bar hang, open book
Shoulder- Band, IYTW, i/e rotation, lax ball
Wrist- distraction
Oly Squat Position (Building)
5 Zercher Box Squats
5 5 sec Front Pause Squats
5 OH 5sec Pause Squats
Bridge (Building)
Bridge for weight
Banded Reverse OH Squat (across)
Pull into OH squat
Metcon (No Measure)
Skill
Kneeling Jump
Box Jump
Position Pauses
Push Press
Position pause (Building)
5 sec pause at bottom, knees, and hips
Push Press (building)
Zercher Walk (building)
Zercher Yoke or axle walk for 50ft