Warmup:
2 Rounds:
5 Cal Ski Erg
8 Spider-Man Lunges
10 PVC Pass Thrus
10 PVC OHS
5 Hops over PVC
Then…
Barbell warmup: Place empty barbell in rack, then perform 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerk
S/S/S:
Split Jerk
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Things may get a little spicy in our Split Jerk today. Reps go down to 3 per set, so the goal is to finish heavier than our 3X5 week. As always, the goal with Split Jerks is getting a very violent hip extension, then driving our bodies down under the bar FAST, as we PUNCH to lock out the arms overhead as we land in the split. Focus on the fast drop and the punch to avoid having to press more than needed on the catch.
WOD:
3 Rounds:
10 OHS (135/95)
15 Burpee Over Bar
20/16 Cal Ski Erg
Time Cap: 14 Min
Video courtesy of Flatlander Athletics. Quick demo on the burpee over bar. Remember, with the Burpee over Bar, you do not have to stand up all the way in the burpee. Once you come off the ground, as long as you hop over the bar, you can stay bent over (better position to drop into next burpee).
Keys to today’s WOD: Stay smooth and steady through your OHS (bar comes from the ground, so once you get it OH, should aim to go unbroken), aim to go a bit faster, but still smooth on the burpee over bar, and then hit the Ski Erg with a sprint pace.
Scaling Options:
Bar weight -> 115/80 -> 95-65 -> as needed (Elite: 155/110)
No Ski Erg -> resistance band ski erg* 2 reps = 1 Cal
Video courtesy of KIS Fitness
Joint Strike CrossFit 