WEDNESDAY 1.15.20
Lowry CrossFit – CrossFit
“Silverback” Week 9
Opening our Wednesday with overhead work. Progressing from our Silverback Primer, to the Jerk Drive, to Pausing Push Presses, our focus of effort is maximizing our hips.. both in mechanics, and power. Interval conditioning to follow, with Body Armor to close.
WU: Warm-up (No Measure)
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
1: Jerk Drive (CUSTOM)
4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives
Set 1: 80% of 1RM Jerk
Set 2: 84% of 1RM Jerk
Set 3: 88% of 1RM Jerk
Set 4: 90% of 1RM Jerk
STIMULUS
These 3 barbell reps come from the rack and are meant to be completed without dropping the bar
Pause for 2 seconds in the dip of the Pausing Jerk Drive
MOVEMENT FOCUS
The purpose of the Jerk Drive is to train aggressive extension with the legs to launch the bar off the shoulder
Just like the Pausing Push Press, we also want to maintain a balanced and vertical dip position
2: Pausing Push Press (CUSTOM)
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
STIMULUS
Working through 4 sets of 4 unbroken barbell reps in this overhead complex
The barbell comes from the rack and percentages are based off your 1RM Jerk
Pause 2 seconds in the dip of the Pausing Push Press
There is no pause in the regular Push Press
Click Here to see a video demo of this complex
Rest as needed between sets
MOVEMENT FOCUS
The goal of the Pausing Push Press is to establish a strong, vertical dip position
In the 2 second pause, focus on keeping the:
Torso Vertical
Heels Down
Elbows Up
MC: “Four Loco” (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)
STIMULUS
General
Working through 5 rounds of this interval workout
You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
Rounds begin on the 0-4-8-12-16
Your score is the slowest score of the 5 rounds
We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
SUBSTITUTIONS
Double Unders
Reduce Reps
30 Seonds of Practice
60 Single Unders