Workout of the Day
STRENGTH
Push Jerk + Split Jerk
5 x (2+2)
Notes:
See if you can build in technical proficiency and/or weight from what you did last week. Stay focused on your footwork, feeling your weight balanced between both feet with the back knee at least slightly bent.
METCON
For Time
800m Row
40 Toes to Bar
400m Run
40 Tuck Ups
Notes
It’s a chipper! Start at the top and work your way down. Practice smart sets in your toes to bar so they don’t disappear on you.
If you tend to come out hot in metcons and fall off your fiery start, today is a perfect day to practice getting more comfortable with pacing the first half of your workout. Focus on your breathing through the first two movements, and then burn what’s in the tank towards the end.
Scaling
Row: Intent is under 4 min. Scale to 650m.
TTB: Intent is under 4 min. Scale volume.
A. 25-40 Full ROM
B. 20 Strict
B. 25-40 Partial ROM
C. 4 x 10 sec: Hanging Knee Tuck Hold
CrossFit Group Class Programming Template (WK6/8)
Daniel graduated Foundations in Feb of 2023 and has been getting after it consistently ever since!
Jerk Split Position Self-Checks
Here is a great 1:44 video hitting the basic points you’ll need to hit in order to perform a strong and stable Split Jerk