CrossFit Blade, CrossFit Blade North – Blade Games
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If you are competing on November 2nd, please wear your singlet today. Also, warm up and hit your warmup lifts as if you are competing. If you need help with this, ask Claire prior to Monday
Barbell Warmup
BB Stretches
Choose all or some each day – hold 30-60″ or 5-10 reps
Always get a good warmup, before hitting heavy lifts, include some of these as warming up to your working weights
1) Barbell on Knees (ankle stretch)
2) Barbell Front Rack Stretch
3)Bottoms up Front Squat hold
4)Rollups
5)Goodmornings
6) Kang Squats
BB Warmups
2-3 sets of 3-5 reps 25-50% of maxes
1) Muscle Snatch/Clean
2)Snatch/Clean High Pull
3) Hi-Hang Tall Snatch/Clean
4) Sotts Press
5) Snatch Push Jerk in Squat
6) BTN Clean Grip Push Press
7) Snatch Balance
8) Jerk Dip
9) Tall Jerk
10) Power Snatch/Clean
11) Push Jerk/Split Jerk
