Monday – June 26, 2017 – 170626
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.
Strength: 6 x 3 Push Jerk or Split Jerk – 9 of 13 (6 sets of 3 reps, same weight across, approximately 80 – 90% of max jerk). Video Here.
Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.
Metabolic Conditioning: “Wolfbane“
For time. 15-12-9-6-3
Power Clean (Health: 55lb, Athletic*: 95lbs, Performance: 135 lbs)
Bar-facing burpee
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-12 minutes, about 3-6 minutes to finish the 12s. Scale Up: 105/155lb bar.
Compare to: BTWB ‘CrossFit Classic’
Coaching Tips: Consider dropping the bar often due to the volume of cleans. Singles will be a good strategy for many. That said, do not waste time between sets and reps! Get right on to the next rep. Keep the low back flat, this combination has the potential to trash people’s backs if they aren’t thinking about it. Make sure you finish the clean at the top with elbows in front of the bar. For the burpees, a two-footed jump is required for it to be considered ‘Performance’ (as usual). Do not hyper extend the lumbar as you come up out of the burpee (another way to mess your back up)!
Optional ‘Cash Out’: 60s plank, 30 cal row, 3 rounds.
“By the Numbers” Book References: Clean p. 404, Burpees 415