Warmup:

2X:

200M run

10 Inchworm Push Ups

10 Squat2Stands

10 Thoracic High Fives

10 Box Step Ups

Then…

On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows

Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks (see video below, courtesy of Catalyst Athletics)

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

0:00-03:00 – 2 sets @65%

03:00-6:00 – 2 sets @70%

6:00-9:00 – 1 sets @75%

Use % from 29May C&J 1RM

Video courtesy of FCCF.

Second time hitting our Push variation this cycle.  With the emphasis on Push and Split Jerk, our hope is by the time we get back to testing your C&J 1RM, the Jerk should feel more secure and stronger

WOD:

“Out-run Jason”

13 Min AMRAP:

13 Pull Ups

13 Push Ups

13 Ab-Mat Sit Ups

13 Box Jumps (24”/20”)

13 Burpees

Pic courtesy of CrossFit DNR. Happy Friday the 13th!

Move like Jason is on your heels!  Actually, find a steady pace and have some fun moving through these bodyweight killers!

Scaling Options:

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Push Ups -> To Bench

Box height -> 20/16 -> as needed (ELITE:30/24)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle – 1 Min per side