Workout of the Day
ASSISTANCE
3-4 sets for quality:
5 Seated Box Jumps
10 Strict Weighted Hanging Knee Raises
:30 ea DB Overhead Carry
5 Push Jerk Behind the Neck in Split
Notes
The seated box jump is a variation of that eliminates the assistance of a countermovement and the pre-tension of a paused starting position. With as little rocking of the body as possible, jump directly from the seated position up onto the other box. Rocking can be minimized by leaning forward as needed to feel balanced on the feet and using this as the start position.
STRENGTH
A1. Split Jerks from the Rack
Level 1
5×5, across
Level 2
5, 4, 3, 3, 3 reps, progressive loading
A2. Paused Clean Pulls 5×3 reps (1 count pause below the knee)
Notes
Faulty positioning and footwork are some of the most common reason for missed split jerks. Resist the urge to load up the bar if your foot work is inconsistent in your receiving position.
The addition of the pause below the knee is to encourage staying balanced in the pull and shoulders over the bar before transitioning past the knee. Clean pulls are traditionally based off a percentage of a max clean, so use that as a reference for your clean triples or weights used in Week 1. The clean pull differs from a conventional deadlift in set up and intention. You can read a bit more about it here!
CrossFit Group Class Programming Template (WK3/8)
Welcome recent Foundations grads Allen, Kate, Caleb, Susan and Rocio!
Lost & Found Roundup
Dude, where’s my water bottle? It’s probably in our lost and found. Check out the slideshow below if you can’t find that thing, or you’re someone with taste and just want to appreciate Aaron Weiss’ imagination and talent with these weekly L&F pics
