SATURDAY 2.8.20
Lowry CrossFit – CrossFit
1: Jerk Balance (3X3)
Work Technique Loads Between 25-40% of 1RM Split Jerk
STIMULUS
The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split position
We’ll keep the weights fairly light here to drill good technique
Work around 25-40% of your 1RM Split Jerk, but adjust as needed to stay light
2: 1 Pausing Split Jerk 1 Split Jerk (On the 1:30 x 7)
Set 1: 60% of 1RM Jerk
Set 2: 63% of 1RM Jerk
Set 3: 66% of 1RM Jerk
Set 4: 69% of 1RM Jerk
Sets 5-7: 72% of 1RM Jerk
STIMULUS
We’ll build to heavier loads in the second Split Jerk technique piece of the day
We’ll work on the clock for this complex, with rounds starting on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
There is a 2 second pause in the dip and catch of the Pausing Split Jerk
The second rep is completed with no pauses
The pause limits the power of our drive, which can help us train better explosiveness from a dead stop
The pauses in the dip and catch positions also gives us more time to feel out proper upright balance
3: “Steel Toe” (Time)
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs
21 Clean and Jerks (185/135)
Box: (24″/20″)
STIMULUS
In this Team Version of “Steel Toe”, one athlete works at a time while the other two rest
Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks
There is a 30 minute time cap to the workout
If you hit the time cap, put 30:00 as your score and note total completed reps in the notes section
Toes to Bar:
Choose a variation that allows for at least 5 reps at a time
It is ok for teammates to use different variations
Burpee Box Jump Overs:
Face the box in the burpee
You can step or jump out of the burpee
Jump up and land on the box with two feet
There is no need to stand to full extension
Clean and Jerks:
Use one bar and change the weights as you go
Teammates can use different weights (you can have multiple bars in this case)
Choose weights that allow for at least the following reps during the workout:
1st Bar: 5-7 Reps
2nd Bar: 3-5 Reps
3rd Bar: 1-3 Reps