Clean and Jerk
Begin at about 75% and work up to a heavy single (not a 1RM) for the day. No press-outs. The goal is zero misses, but if you have a missed lift (either straight up or technical), take 5-10% off the bar for your next rep.
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Exposure 8 of 8
8 Alternating Tabata Rounds Each of:
Russian Kettlebell Swings
AbMat Sit Ups
Perform 20 seconds of Russian Kettlebell Swings and 10 seconds of rest, followed by 20 seconds of Air Squats and 10 seconds of rest, then 20 seconds of AbMat Sit-Ups and 10 seconds of rest… repeat for a total of 8 rounds. Score combined total number of reps for all 3 movements.
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Striking Workshop at CrossFit Suffolk
On Sunday, February 11th, CrossFit Suffolk will host a CrossFit Striking Workshop, a single-day immersive experience that teaches participants how to increase overall fitness, core strength, rotational speed and power by incorporating striking drills into CrossFit workouts. Strikes are some of the most functional movements because punching and kicking with true power, speed and accuracy require people to utilize their entire body. This is why fighters are some of the most well-conditioned and powerful athletes in the world.
With this in mind, the Striking Workshop is designed to teach participants to incorporate basic mixed-martial-arts, boxing and self-protection striking concepts into workouts. The course also teaches attendees to program these skills into workouts for greater variance. All this is done in a non-contact format that focuses on proper technique by using shadow boxing, focus mitts, kick shields and a heavy bag.