Workout of the Day
STRENGTH
Every 2 Min X 4 Sets
3 Power Clean + 3 Push Jerks
Every 2 Min X 4 Sets
2 Power Clean + 2 Push Jerks
Notes
This is the same exact structure as last week. Refer back and aim to increase the weights by about 2.5-5%, as technique allows. Generally, the bulk of your lifts should still feel very crisp.
As last week, take each power clean as a single, resting a few seconds between. If you can demonstrate consistent mechanics on your dip, drive, dip and punch, feel free to cycle the push jerks today. Otherwise, reset at the rack position for each rep.
If things start to fall apart, use what you learned in our “wave loading” last cycle. Don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!
ASSISTANCE
3-5 Rounds for Quality:
8-10 Strict Pull Ups
50′ each: Single Arm Overhead Carry
1:00 Bike @ recovery pace
1:00 Arch Hold
Notes
In your strict pull-ups, prioritize form and control, don’t rush through the reps, especially on your negative; you should be able to keep your hollow body shape! Use a band, partner assist, or foot assist as needed.
For your single arm overhead carry, keep a stable core, good posture, and an active shoulder position. This should be a heavy load. Ideally we work up to something quite a bit heavier than we could DB strict press for 5 reps. Use a push press or push jerk to get the DB overhead.
Use the bike to recover and flush your legs out from yesterday’s lunge extravaganza.
Arch Hold: Engage your back, glutes, and hamstrings; hold steady for the full minute.
CrossFit Group Class Programming Template (WK4/8)
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Push The Bar Back in the Jerk
Today’s point of performance focus will be the concept of pushing the bar back during jerks. Check out this 1:00 video primer on this concept. Also we love you.