Warm-up
3 rounds
50’ waiters carry down/back (switching arms)
25’ lunge down/back
Then, 3 rounds of increasing weight
15 strict press
Add weight
12 push press
Add weight
9 split jerks
CF Strength
Split jerk – 5×1:AHAP
*warm-up to as close to 95% as possible and complete all singles at that weight.
The last time we saw the split jerk it was an all singles format as well. The discussion was around how difficult a movement it is and how focusing on good form and proper execution will go a long way in becoming more stable OH. However, sometimes when the brush stroke is too broad, we cannot see the smaller picture. So today, let’s narrow the scope a bit and work on something very specific. How to receive the bar with both proper footwork and head position. When we complete a split jerk, the feet must make it into a proper lunge or the upper body is put in a bad position. Also, the head must finish “through” the shoulders or the spine will be overextended and susceptible to injury. Today, let’s work on getting better at each.
CF WOD
“Wind Chill”
16 min AMRAP
300m row
15 ring dips
12 T2B
9 burpee box jump overs
When you look at a workout, you want to try to identify the “sticking point”. Where will things slow down for me based on my abilities? For most, looking at the ring dips into T2B, I would imagine a great deal of shoulder fatigue will start to occur if you do not break these up specific to you as an individual. Even if your goals are big sets, how big can you go without sacrificing intensity? What’s the best approach for you because the shared goal is always to keep moving forward. I’d say breaking them up early, even when you think you do not have to will leave something in the tank for later in the AMRAP.
PortComplete
1. Body Building – 4 rounds
15 DB bench press (DB’s must touch the entire time)
15 hammer curls
2. Banded work – accumulate 100
Banded face pulls
Paloff press
3. Interval work – 6/8/10 minutes (start with 6 min, add min every week done. This will evolve for you)
:30 hard/:30 easy on the ski erg
4. Gymnastics – HS work and OH press strength
A. 10:00 HS work or accumulate 200m AFAP
B. Standing DB press – 5×8
5. Core work – complete 4 rounds
All movements done laying down with 2 KB locked out OH
:15 deadbugs
:15 hollow rock
:15 flutter kicks
:15 slow laying leg raises
