CrossFit – Fri, Nov 4
Warm-up
Weightlifting
Split Jerk (4 sets
2 Jerk dips @105%
1 Jerk @85%+
Rest 2mins
)
2 Jerk dips @105%
1 Jerk @85%+
Rest 2mins
)
Score: Weight of Jerk
TC: 18 mins
Scaling options
Beginner
4 sets @moderate-heavy
2 Jerk dips
2 Jerks
Rest 2mins
Intermediate
As written
Perform
4 sets from blocks
2 Jerk dips @105%
Rest 60 sec
1 Concentric Jerk @85%+
Rest 2mins
Metcon
Metcon (Time)
7 rounds for time
12 CTB
15/12 Cal Bike/Row/Ski/200m Run
TC: 15mins
Score: Time
Scaling options
Beginner
10 Jumping C2B or Ring rows
10/8 Cal Bike or Row or Ski
Intermediate
8 Assisted CTB or Pull-ups
15/12 Cal Bike or Row or Ski
Perform
N/A
Extra Accessory
Metcon (Checkmark)
100 Banded Hip Thrust @mod-heavy band
Hold 5 seconds every 5 reps
A. General
3min Row or Bike @increasing intensity on each min
B. Mobility
Quadruped lat stretch
60 total seconds, switch at half
C. Specific: Jerk Drills
Focus on a strong but shallow dip
Banded Jerk Dip Drill
https://youtu.be/C5Jall0I9zc
@ empty bar
5 jerk dips
5 tall jerks
5 Split jerks
C2. Specific: Metcon
CTB drills: Main focus is on the push away in the swing for both the ascent and the descent.
– Box assisted beat swings
– Beat Swings
– Jumping kipping pull ups: https://youtu.be/f0UyJXMXH5M?t=28
– One leg jumping kipping CTB
-One leg jumping CTB butterflies https://www.youtube.com/watch?v=HI6EcmPDV7A