We made it to St. Louis. We are now in a house. Again, it’s 4:30 a.m. so our day is starting early.

Who will be zooming today? Bob, Lacey, Grace, and I.

General Warm-Up
2 rounds
1:30 bike or row easy (I just ran around the kitchen/living room – it was fun as Oliver was trying to follow me and couldn’t figure out what I was doing.)
5 squats with counter-balance, 0:03 descent and 0:03 pause in the bottom of each rep
(10 lb dumbell held out in front with arms straight)
10/10 quadruped rotations
15/15 banded monster walk variation, lateral only

Skill and Build Up
Squat clean and Jerk Progression
*use empty barbell this progression is a variation that focuses more on the split jerk than the clean.
5 jump and lands in a split
5 jump and land with thumbs on shoulders
5 Timing drill
5 split jerks
3 muscle clean + front squat + jerk
3 hang clean + jerks
5 clean and jerks

Build Up
5 sets (10 lb db set)
2 clean and jerks, increasing load each set to starting weight for day

Strength/Power
Clean and jerk
Every 3:00 for 21:00 (7 sets)
5 clean and jerks with 10 lb db set

Accessory Work and Cool Down
75 banded pull-throughs or banded good mornings
75 toe touch crunches (40)

Good workout. Now to shower and then a cup of coffee.

Have a good day everyone.

 

This entry was posted on July 1, 2020 at 6:43 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.