CrossFit – Thu, May 25
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Warm-up
Technique
Technique Thursday (Checkmark)
Split Jerk
Dip Drills:
– Dip holds
– Dip Drive holds
Foot position drills
– Split presses
– Split push press/push jerk
Receiving drills
– Jerk Balance
– Tall Jerks
Working sets
6 x 4 @ 30-40%
TC: 20 minutes
Score: Checkmark
Scaling Options
All categories as written
Metcon
Metcon (AMRAP – Reps)
TABATA Calorie Row
1 min rest
TABATA DB Walking Lunges 2×35/25 lbs
1 min rest
TABATA Burpees
TC: 14 minutes
Score: Total reps
KG: 15/10
Scaling Options
Beginner
– Walking lunges, unweighted
– Down & Ups
Intermediate
DB walking lunges 2x 25/15 lbs
Extra Accessory
Core (Checkmark)
3 sets
1 Dragon Flag @Slow eccentric
60 sec chinese plank (facing down)
A. General
30 sec Row or Bike
10 rotating scorpions
30 sec Row or Bike
10 Pause Ring rows
30 sec Row or Bike
10 btn press + pause OH
B. Mobility
Alternating Y raise from a barbell in the rack
12 reps
https://www.youtube.com/watch?v=67jI0e8x2T8
*Have athletes set their bars up for the jerk drills here then to the Y raises from the feet on the barbell.
C. Specific
Drills