Goal is the last rep of each set should take everything in you (without negating safety) to complete. Make jumps based off feel
WOD:
12 Min AMRAP:
8 Overhead Squats (115/85)
16 GHD Sit Ups
24 Lateral Jumps(Length of bar from plate to plate)*
*For lateral jumps, stand a foot or so behind your barbell, facing forward, lined up evenly with a plate on the bar(start on either side). Perform a lateral jump(sideways jump) where you land even with the plate on the other end of the bar. Whole time, you are facing forward. Land soft and don’t let the ankle roll.
Goal is the last rep of each set should take everything in you (without negating safety) to complete. Make jumps based off feel.
WOD:
For Time:
1000m Row
50 Ring Pushup
750 Row
30 Ring Pushup
Row 500m
20 Ring Pushups
Video courtesy of The CrossFit Journal. This video series provides a fresh look at skill-transfer exercises and midline stability, combining the powers of Kelly Starrett and gymnast Carl Paoli. Both San Francisco CrossFit coaches add their expertise to refine basic CrossFit movements with the aim of improving power output.
For Hang, anywhere between crease of hip and mid thigh. Hold onto bar between reps as much as possible.
WOD:
Death by:
Double Kettlebell or Dumbbell Hang Clean & Jerk
For KB (53/35) for DB (55/35)
Video courtesy of Kettlebell Secrets. For the Kettlebell version, this is the form you will use. Notice the position of the thumbs as he swings the KBs between his legs. They are pointing behind him, and they rotate forward as he comes up. Do likewise.
Video courtesy of Rogue Fitness. IF you go DBs, you will do the last version Matt Chan demos.
So, at GO!…have the DBs or KBs in the hang position, clean to shoulders(power), then jerk overhead. Stand up to full lock out and bring weights back down. Rest until the end of the minute. At the start of the next minute, perform two reps, then rest. At the start of the next minute perform 3 reps,…etc until you can’t finish the number of reps needed for a particular minute (this is where you “die”).
So, this starts our higher rep phase. Goal is the last rep of each set should take everything in you (without negating safety) to complete. Make jumps based off feel.
WOD:
9 Min AMRAP:
3 Strict Chin Ups
6 Power Cleans (155/105)
9 Lateral Buprees Over Bar
For the Strict Chin Ups, start at a dead hang with hands in an underhand grip on the pull up bar. With no kip, pull up until your chin is above the bar.
Lateral bar over burpees: Stand parallel to the bar, drop down for the burpee, come up, then jump laterally over the bar, land, and go into your next rep. Unless you have a physical limitation, no stepping over the bar.
Find what hurts and mobilize it. Not sure what to do or what to work? This is always a good overall complex, courtesy of Joe Defranco. The “Limber 11”
WOD:
Seated Box Jump:
Find 1RM
Sit on a 20″ box a the start of every jump.
Video courtesy of the CrossFit Journal. For improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions.
During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.
“Arms are very important in jumping,” Sweatt notes.
Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.
“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains.
Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch.
“It’s a way to get someone very athletic in movement—something fresh,” he says.
Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.
Video courtesy of Diane Fu. Footwork is key to developing accuracy in your lifts, and now we’re moving onto to footwork faults as it relates to the split jerk. We’ll start by talking about finding and developing consistency in landing position. For this practice, we’ll utilize the lunge to identify the most ideal landing position for speed, power, and stability.
Drill: Lunges. Use this to establish your stance:
1) Take a piece of chalk and mark out where the lunge position should be when you land.
2) Step forward with your dominant foot and stick it, then inching your dominant foot forward slightly more.
3) There should a partial bend on the back leg, and have your back heel slightly off the floor so that you’re on the balls of your back foot.
4) Your trunk should be upright, stable, and your shoulders stacked.
5) The distance in-between your legs should be just as wide as your squat width.
6) Use the same mark for the stance of your foot for the later drills in this plan. Try to get your feet to be consistent in landing in these same spots.
WOD:
“Fran”
21-15-9
Thruster (95/65)
Pull Up
That’s right. Benchmark day! For those newer to CrossFit, asking someone’s Fran time is the equivalent of “How much you bench?” in the globo gyms. Please record your times because you WILL see this WOD again.
pic courtesy of Hookgrip
