2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

1,000 meter row chill pace

banded shoulder stretches

With empty barbell…

– 10 shoulder rotations on the back, 10 shoulder rotations in front rack position

-5 strict press, 5 push press, 5 push jerk

– 8 presses from bottom of split jerk position

-8 split jerk

Split Jerk (8×2)

– 3 second pause at the bottom of split position

– work with lighter weighter to improve stability in Jerk

Shoulder Press (3×10 )

– lighter weight with no pause at the bottom

-work on shoulder endurance and stability in core

EMOM

10 minute alternating EMOM

– 5 strict weighted pull ups

-30 to 50 double unders

*If you do not have them consistently, do AMRAP in the first 40 seconds

Accessory Work

3 rounds

– 10 hollow rocks

– 15 bent over lateral dumbbell raises

-10 v ups

-10 heavy rengade rows

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