WEDNESDAY 1.15.20

15
Jan

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.

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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