Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
The strength portion is designed to build confidence in our overhead movements and build on your shoulder endurance. The Push Press will be the limiting factor on the weight, but having to catch and rejerk 3 times without dropping the bar will challenge everyone’s mental endurance. For the WOD, we want unbroken sets on all the jerks and to focus on getting under the bar with solid body mechanics. Coaches will lower the weights to make sure you are keeping good form!
Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks (Lighter)
3 Lateral Burpee Over Bar
L3 – 155/105, 135/95
L2 – 115/75, 95/65
L1 – 75/55, 55/45
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back