S/S/S:

Mobility – 15 minutes

Find what hurts and mobilize it.  Not sure what to do or what to work?  This is always a good overall complex, courtesy of Joe Defranco.  The “Limber 11”

WOD:

Seated Box Jump:

Find 1RM

Sit on a 20″ box a the start of every jump. 

Video courtesy of the CrossFit Journal.  For improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions.

During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.

“Arms are very important in jumping,” Sweatt notes.

Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.

“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains.

Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch.

“It’s a way to get someone very athletic in movement—something fresh,” he says.

S/S/S:

Jerks From The Blocks

5×3

Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

https://www.youtube.com/watch?v=5NYe0kZ3bhg

Video courtesy of Diane Fu.  Footwork is key to developing accuracy in your lifts, and now we’re moving onto to footwork faults as it relates to the split jerk. We’ll start by talking about finding and developing consistency in landing position. For this practice, we’ll utilize the lunge to identify the most ideal landing position for speed, power, and stability.

Drill: Lunges. Use this to establish your stance:
1) Take a piece of chalk and mark out where the lunge position should be when you land.

2) Step forward with your dominant foot and stick it, then inching your dominant foot forward slightly more.

3) There should a partial bend on the back leg, and have your back heel slightly off the floor so that you’re on the balls of your back foot.

4) Your trunk should be upright, stable, and your shoulders stacked.

5) The distance in-between your legs should be just as wide as your squat width.

6) Use the same mark for the stance of your foot for the later drills in this plan. Try to get your feet to be consistent in landing in these same spots.

WOD:

“Fran”

21-15-9

Thruster (95/65)

Pull Up

That’s right.  Benchmark day!  For those newer to CrossFit, asking someone’s Fran time is the equivalent of “How much you bench?” in the globo gyms.  Please record your times because you WILL see this WOD again.