FRIDAY 8.7.20
Lowry CrossFit – CrossFit
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WU: Warm-up (No Measure)
Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives
STIMULUS
DESCRIPTION
The clean and jerk is the focus of our first 3 pieces of the day
In this opening complex, we’ll dial in our jerk positioning and lower body power
The purpose of the Jerk Drive is to:
Train aggressive extension with the legs to launch the bar off the shoulder
Maintain a balanced vertical dip position (the pauses help feel this out)
We’ll pause for 2 seconds in the dip position on the Pausing Split Jerks
These 4 barbell reps come from the rack and are meant to be completed without dropping the bar
1: Metcon (Weight)
Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk
Sets 1-2: 60% of 1RM Jerk
Sets 3-4: 65% of 1RM Jerk
Sets 5-7: 70-80% of 1RM Jerk
STIMULUS
DESCRIPTION
The second part of clean and jerk technique will work split jerk positioning
The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions
In the dip, we’re looking for a vertical torso and balance throughout the foot
In the catch position, we’re looking for an even distribution of weight between the front and back legs
Complete these 2 unbroken reps at the top of each minute
2: Metcon (Weight)
Clean and Jerk Stamina [Week 1 of 3]
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
[Recommended Starting/Outlook Weights]:
Week 1: 50% of 1RM Clean and Jerk
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
The final clean and jerk piece for the day will work stamina in barbell cycling
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
You can power clean or squat clean and push jerk or split jerk
Today marks week 1 of 3 in this progression
We recommend starting around 50% of your 1RM Clean and Jerk
We’ll look to gradually build over the coming weeks
Use the same weight for all 5 sets
3: Back Squat (12-6-3)
12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
3 Reps @ 106% of 10RM Back Squat
STIMULUS
DESCRIPTION
Working heavier percentages of your 10RM Back Squat in this piece
We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
We last completed a 10RM Back Squat test on 6.8.20
If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets
MC: “Free Agent” (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups
STIMULUS
DESCRIPTION
This 6-round workout includes manageable rep numbers at each station
We’ll train some gymnastics, cardio, and light weightlifting movements here
The intended time range for this balanced workout is between 18-25 minutes
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Giant Sets:
8 Lateral Kettlebell Box Step-ups (Left)
8 Lateral Kettlebell Box Step-ups (Right)
12 Strict Ring Dips
36 Banded Face Pulls