20210210

Warmup:

50 Single Unders

25 R-Leg SUs

25 L-Leg SUs

30 Alternating SUs

25 Double Unders or 5 attempts

On rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Pull Ups, then 1-2 muscle ups.

Barbell and DB warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk.  Put bar down, pick back up in Snatch grip, behind the neck push press, OHS.  With a light DB, perform 5 reps per side of: DB deadlift, DB high pull, DB Snatch

S/S/S:

Split Jerk

5X5

Increase weight ea set

Before we get into the Split Jerk, quick review on the Jerk Rack position (videos courtesy of Catalyst Athletics)

A good explanation of these benefits can be found here

For this cycle, our pushing movement will be the Split Jerk.  Once in the Jerk Rack position, make sure feet are hip width w/toes slightly pointed out, bend at the knees (torso upright and weight on the heels).  At the bottom of your shallow dip, immediately drive aggressively up with the legs to mover the barbell upward.  As you begin to press against the bar, quickly lift the feet and move them to a split position at the same time PUNCH with the arms so they are locked out right when you land in your split.   Once you are stable in the split and the arms are locked out overhead, move back to a standing position before dropping the bar

WOD:

“CrossFit Open 18.3”

2 Rounds for Time:

100 Double-Unders

20 Overhead Squats (115/80 lb)

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches (50/35 lb)

100 Double-Unders

12 Bar Muscle-Ups

Time cap: 14 minutes

Video courtesy of the CrossFit Games.  Our journey through past Open WODs keeps us in 2018 this week.  With a 14 min cap, the goal is to move as fast as possible through these movements.  That said, don’t get sloppy on the OHS piece.  If you don’t stay stable, you make the shoulders do way too much work and they’ll be dead by the time you make it to the muscle ups.

 

Scaling Options:

DUs -> 2X SUs

Bar weight -> 95/65 -> 75/55 -> as needed

Muscle ups (chin above pull ups -> ring rows

 

Cool Down:

Calf Stretch on Rig – 1 Min per side

 

Banded Shoulder Stretch – 1 Min per side

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