11/11/2016 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

10 Air Squats

10 Push ups

30 Seconds moderate pace on bike

10 Split jerks with hands on hips (Alternating. Focus on full dip, drive, dip)

:30 Mobilize shoulders and pec minor on the rig (place hand high on rig until arm is only slightly bent and then lean body weight into it. Both sides 30 seconds each )

2x:30 Body weight spine decompression (wrap both hands around the rig, one on top of the other, waist high. Walk your feet back and bend at the hips until your body is bent at 90 degrees and walk feet back until you feel the stretch)

Shoulder Press

Strict Press-5-5-3-3

Followed by…

6×1 of Split Jerks @70-80%

You’ll note the emphasis on the split jerk over the last couple of weeks. It’s a technical movement and a weakness for many. It needs to be drilled at a lighter weight so we can hyperfocus on the area that needs the most work in your split jerk. Do not recover before you are balanced and stable and as usual, recover with the front leg first. There are exceptions, but concern yourself with the most optimal way of doing your Split Jerks.

Accessory- practice Rope Climb and options for scaling

Metcon (AMRAP – Rounds)

Metcon-

AMRAP in 14 minutes (rx+ 16) (scaled 1, 10 minutes)

10 Box Jump Overs (20/24”) (rx+30/24)

8 Deadlifts (135/115) (rx+225/155)

1 Rope Climb (rx+3 rope climbs or 1 legless)