Remember, tomorrow (Saturday, 12/23) normal morning classes – 7/8/9am. Sunday, 12/24, normal morning classes – 8/9am. We are closed Monday to celebrate Christmas and then reopen Tuesday for an abbreviated schedule – 9am/noon/4:15pm.
We will be doing the infamous “12 days of Christmas” WOD on Saturday. It is always a fun time.
Warm-up
Sign into WOdify and spend 2 min in Z1
Then, 2 to 3 rounds for quality
10 deadlifts
10 hang cleans
10 front squats
10 push press/push jerk/split jerks
Mobility
Mobility drills based on the strength
Anything limiting full ROM can be done by the individual
Strength
Clean and jerk – complete 1 lift every :90. Adding weight each time.
Building up to something between 90 and 100% here, there is no set time for the EMOM. However, if you start the EMOM around 70% and climb after every successful lift, it shouldn’t take longer than 12 minutes. Focus on the drills from the warm-up that reinforce perfect form.
When I approach a clean and jerk, my main focus is utilizing the power of the legs to finish the lift. Therefore, when I go to clean the bar, I try to save as much energy as possible. To do this, the bar needs to find a good rack position high up on the shoulders, and when I come out of the squat clean, I focus on keeping my hips underneath me. This helps preserve as much energy as possible that can be used for the split jerk.
What is your biggest fault in this lift? Let’s work on fixing that today.
WOD
CrossFit Open WOD 15.1A
9 min AMRAP
15 T2B
10 deadlifts (115/75#)(95/65#)
5 snatches
Open WOD alert! I loved this one, however, it came with a strength piece that we won’t do today. 9 min AMRAP means you need to start hot and finish even hotter. Your results will highly depend on how you approach the T2B. 15 is a lot and going unbroken will be very difficult for most. Have a plan and use that plan right from the very beginning. Go get this one.
Accessory Work
3 rounds
25 straight leg sit-ups, no mat
25 hip extensions (bridge position)
25 flutter kicks
