Wednesday, July 10, 2019

CrossFit Feral – NW – CrossFit

Technique work on the barbell to start, with pausing and static work on our overhead. This will lead us into our barbell cycling effort for the day, push jerks and deadlifts.

Conditioning to close, with an all bodyweight modified version of “Annie”.

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Warm-up

Warm-up (No Measure)

1 Round:

30 DUs or Singles

6 Spidermans (3/each)

30 DUs or Singles

50′ Single Arm Overhead Carry (25′ each)

30 DUs or Singles

6 Inchworms

2 Rounds:

1:00 Thoracic Opener

5 Barbell Strict Presses

1:00 Wrist Stretches

5 Barbell Push Presses

Strength/Skill

Alternating “On the Minute” x 8 (4 Rounds):

Minute 1 – Jerk Drive Complex: 2 Pausing Jerk Drives + 1 Jerk Drive

Minute 2 – :30s Barbell Overhead Hold

Percentages:

On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here… so that we can focus purely on our positioning.

Jerk Complex: 2 Pausing Jerk Drives + 1 Jerk Drive

Barbell Cycling

BB Cy: Metcon (5 Rounds for reps)

All with a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male – RX+: 135-155-185-155-135

RX: 115-135-155-135-115

L2: 95-115-135-115-95

Female – RX+: 95-105-125-105-95

RX: 85-95-105-95-85

L2: 65-75-95-75-65

Metcon

Double Header (Time)

For Time:

750m Row

… Directly into:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

… Directly into:

750m Row

RX+: 50/35 Bike Cals, 100-80-60-40-20 DUs

DU movement subs:

75-60-45-30-15 Singles

Reduce reps on larger sets

No more than 90s of DU practice on larger sets