Video courtesy of Technique WOD. Coach Doug Larson going over finer points of the split jerk. Today, make a point to push yourself under the bar rather than pushing the weight up.
Burpee/ring dip/sit up = Drop down for a burpee, get up, do a ring dip, drop down, do a sit up. This equals one round. Burpee/box jump sit up = Drop down for burpee, get up, jump on box, jump off, do sit up. This equals one round.
pic courtesy of CrossFit Suspension
SPREAD THE WORD! Our next On-Ramp starts Tuesday, May 5th. If you know someone interested, have them see Coach Sherri at the Warrior PT tent, or click on the above pic to get all the info for on-ramp and submit an email to our gmail account.
Once you finish the reps for the round, any time left is rest until the next 2 min round starts.
If you are unable to complete the above rep scheme during the two minute round, when the 2 minutes is up, continue through and finish the round, then rest until the next 2 minute rounds starts.
Post successful round to Comments
Video courtesy of Team CrossFit Krav Maga. The Skin the Cat can be done on rings or a bar. Go to where your mobility will allow.
Scale Options:
For HSPUs – If you cannot perform ten, you will perform 7 handstands with a 5 sec negative, lowering your head to the ground, and then coming off the wall.
For Skin the Cat: Grab rings or bar, get fully upside down with arms straight and toes pointed to sky
Members from one of CrossFit 623’s teams during the 2014 EOD Challenge. This years Challenge goes down this coming Saturday. See coach Sherri to get your team signed up! OR, if you don;t want to compete, we would love to have JSCF volunteers. Again, see Coach Sherri or Coach Ed.
So, as you can see on the map, we have a mile and a half path for you. We’ll start outside of the Warrior PT tent, go right, turn left at the stop sign, take a left after the DV quarters, turn right onto Bong, go down until you hit Marauder, then turn around and come back.
Video courtesy of Gymnastics WOD. This video came out back in 2012 for the CrossFit Open 12.1 WOD. Watch the first 8 minutes to get some good prep points for being as efficient as possible for the burpees. Face it, you’ll be coming into the burpees a bit tired, so let technique trump trying to go super fast.
If you missed Mon – Wed, make up the S/S/S potion. Otherwise…
10 minutes to practice Turkish Get ups
Video courtesy of the CrossFit Journal. Kettlebell guru Jeff Martone outlines the three steps of the movement.
First there’s sitting up, then the transition to the knee and, finally, standing up.
While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up
“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”
When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.
WOD:
Every Minute on the Minute (EMOM) for 10 Min:
Odd min – 30 sec sprint on rower for calories
Even min – 1 Turkish get up per side(53/35)
After the 30 second sprints, rest the remainder of the time. On the TGU minutes, after performing one per side, rest the remainder of the minute
For grip, the hands should brush the sides of your chest at the bottom of the motion. Make sure your elbows do not flare out.
WOD:
5 Rounds for Load:
3 Position Snatch
Ground, right below knee, then hang
Post weight used in sets to Comments
Video courtesy of Catalyst Athletics. The 3-position snatch is simply 3 snatches performed from 3 different starting positions consecutively. Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee. So, today you will do your first rep from the ground, then, without dropping the bar, go to right below the knee, and do the second rep. Finally, without letting go of the bar, complete the last rep from the hang position.
Don’t forget, this Saturday CrossFit Forbidden is hosting Event 1 of the Desert Warrior Competition Series, “The Saharan Open”, in Scottsdale. The event starts at 0900. At least one of our athletes will be competing. Come out and cheer folks on, or register and compete yourself! Click on the above pic to go to the registration page.
If you missed Monday, Tuesday, or Wednesday complete that day’s S/S/S portion; otherwise:
10 minutes to practice Muscle Snatch Triples.
Work up to 80% Snatch 1RM
Video courtesy of TheAnvilAthletics.com Summer Krasinski of the Anvil Athletics performs the muscle snatch.
Execution
Start with the bar on the floor in the snatch starting position, making sure your elbows are oriented to the sides (arms internally rotated). Lift the bar as you would for a snatch until reaching the top of the upward extension of the body. At this point, rather than repositioning your feet and pulling yourself into a squat under the barbell as you would in the snatch, keep the knees straight and the body extended and pull the elbows up as high as possible, keeping the bar in immediate proximity to the body. The elbows should move out to the sides as they move up (if the arms are properly internally rotated during the lift). Once the elbows reach maximal height, turn the arms over to bring the bar the rest of the way up and back into the proper overhead position, punching straight up against the bar and finishing in a tight, aggressive overhead position. The legs must remain straight once extended in the pull. Maintain constant tension against the bar throughout the movement, and make sure the bar is moving continuously—there should be no pausing or hesitation during the lift.
WOD:
10! (10,9,8…1)– Plyo Push ups (45/25)
1! (1,2,3..10)– Power Snatch (95/65)
100M Run (1 each round)
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If you haven’t done so yet, get your team of 4 together for the EOD Warrior Fitness Challenge! It goes down 2May at the ATSO/EET Training Center. To sign up, please contact Sherri Biringer at the gym. For a little video with some more info on the EOD Fitness Challenge, click on the below pic.
