Thanks to the good folks at Tru Strength and the hard work of Sherri Biringer, we will have a new rig in place!
#morepullups
#morebarmuscleupsandringmuscleups
#maybeaclimbingrope?
S/S/S:
Back Squat
3×5
Try to up weight per set*
* 2 less sets than when you did 5×5, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.
WOD:
For Time:
400M Run
10 Box Jump Overs (24/20)
10 Toe2Bar
10 Box Jump Overs (30/24)
10 Pull Ups
10 Box Jump Overs (24/20)
For Box Jump overs, you don’t have to open your hip at the top. Just jump up on the box, and hop (or step) down on the other side.
Video courtesy of Rogue Fitness. Although we don;t have the Rogue Jerk Blocks, the ones the gym purchased are very sturdy. Set the blocks up so they are right above your waist. When a bar and plates are on top, you’ll have to squat down a little to get the bar up for your first rep, but now you will ave enough room to go into a full split jerk. Once you stand all the way up with the weight over your head, make sure you are in the middle of the boxes prior to dropping the bar back down on the blocks. This is much easier than bringing the bar back to the shoulders, hence the big advantage of the Jerk Blocks when having to perform more than one jerk.
I would prefer everyone work on doing Split Jerks over Push Jerks. For those new to Split Jerk…
Video courtesy of MDUSA Weightlifting. Some good cues, tips and tricks int he above video. Coach Don McCauley teaches you his approach to the jerk in Olympic weightlifting, with a detailed look at movements and drills he uses.
WOD:
21-18-15-12-9-6-3:
Wall Ball (20/14)
Russian KB Swing (2/1.5)
Video courtesy of CrossFit HQ. Kettlebell expert, Jeff Martone, instructs on the Russian swing.
Video courtesy of Catalyst Athletics. Set-up: Feet under the hips, hands outside of hips, set feet so bar crosses the far end (closer to toes) of your shoelaces when you look down. With legs close to locked out, reach down and grab the bar, DO NOT MOVE IT TOWARDS YOU. Once you grab it, bend the knees and bring the shins TO the bar. Once the shins make contact, the hips should be in a good position (lower than set up for a deadlift, but not past the crease of the hip). Flatten out the back, look straight ahead, find something straight in front of you and keep your vision there through the whole lift.
On the first pull, focus on moving your knees out of the way (not necessarily back, but out of the way, even if that means more moving them out then back). Keep your shoulders over the bar, but don’t round your back. Once the bar is past the knees, bring the knees back forwards, continue to pull the bar up at a deliberate pace. Once the bar hits the tops of the thigh, violently open the hips and shrug. Next, PULL your self under the bar, hitting the bottom of a front squat with a very FAST turn of the elbows to create the shelf for the bar to land on.
Once you are stable at the bottom, stand up so your hips and knees are fully open.
WOD:
TRACK DAY!!!
10 Rounds:
Prone to 100M Sprint
Rest is jog back to start
Post best time
Video courtesy of Speed TV
Lay face down, head pointed in the direction you are running. On the word, “GO!” spring up and take off running. Once you hit the 100M, slow down, slowly jog back, rest and go again.
One athlete works on the triplet at a time while the second athlete completes a 400m run w/sandbag (45/35 lbs use slam balls.). Once the run is done, the athletes switch roles and continues the AMRAP where with first athlete left off.
Video courtesy of Julie Marshall
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So, perform one full snatch, fully lockout at the top, then perform an additional Overhead Squat each round. Goal here is to practice violent hip extension and a quick drop under the bar to the bottom of an OHS on the snatch and then an additional OHS to help reinforce keeping a tight core and good position for OHS.
WOD:
15 Min AMRAP:
10 Clean & Jerk (135/95)
250M Row
Cleans can be Power or Full. Jerk can be Split or Power
Video courtesy of Catalyst Athletics. The clean pull is the most common clean-related strength exercise. Just like with Snatch Pulls, keep your speed deliberate up until the power position, then VIOLENTLY extend the hips!
Thanks to the good folks at Tru Strength and the hard work of Sherri Biringer, we will have a new rig in place! 
