Warmup:
400M jog
10 Box step ups
10 Spider-Man Lunge w/twist
8 Box jumps
10 Alt Toe Touch (feet wide)
Pigeon pose on box – 30 sec per leg
Barbel warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Split Jerk
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third time hitting our split jerk. As before, make sure you’re in the right position to do the Jerk before going into the movement. After that, attack each rep. Our reps drop to 3 this week, so aim to go heavier each set than you did on the 3X5 week.
WOD:
For Time
15-12-9:
Push Jerk (135/95)
Box Jumps (24/20)
immediately into…
6-9-12:
Push Jerk (155/105)
Burpee Box Jump (24/20)
Back-to-back WODs with different stimulus. Remember to increase the weight on your bar for the second piece. Yes, the reps are lower in part two, but the weight is heavier and the movements are more complex. That said, this WOD should go no more than 10-12 Min tops
Scaling Options:
Bar weight 115/80 -> as needed, just make sure you go up in weight on the second part of the WOD
Box height -> 20/16 -> as needed
Cool Down:
Shoulder stretch on box – 1 Min
Video courtesy of Central Athlete
Joint Strike CrossFit 