Back to the Gym – CrossFit Wednesday

It’s always nice to go back to the gym. I feel ok about the workout yesterday at home, but it’s just never the same as being at the gym working out with others.

GENERAL WARM-UP (~8:00)

2 Rounds
0:30 Hollow hold
0:30 Arm haulers
10 Front rack “in and outs” (35# barbell)
10 Barbell overhead reverse lunges (35# barbell)
10 Jumping lunges (I actually did a few of these and I could really do it!)

SKILL AND BUILD UP (~13:00)

Split Jerk Progression (A) (~5:00)
3 Foot placement and receiving position
3 Jump and land with hands at sides
3 Jump and land with thumbs on shoulders
3 Timing drill – jump, punch, and land
5-7 Split jerks with an empty barbell

Build Up (~8:00)
4 Sets
3-5 Split jerks, increasing in load (40#, 45#, 55#, 60#)
Notes Take care of any final workout prep during this time.

STRENGTH/POWER
SPLIT JERK – WEIGHTLIFTING

Workout (~21:00)
Every 2:30 for 17:30 (7 sets)
Split Jerk Set
1: 5 reps
(35 + 10 + 2.5 + 10 + 2.5 = 60#)

Sets 2 and 3: 3 reps
(35 + 10 + 5 + 10 + 5 = 65#)
(35 + 10 + 5 + 2.5 + 10 + 5 + 2.5 = 70#)

Sets 4 and 5: 2 reps
(35 + 15 + 5 + 15 + 5 = 75#)
(35 + 15 + 5 + 2.5 + 15 + 5 + 2.5 = 80#)

Sets 6 and 7: 1 rep
(35 + 15 + 10 + 15 + 10 = 85#) (set 6 I couldn’t push it up – it just felt heavy; but round 7 – nailed it!)

Notes The goal is to build-up to a near 1 rep max split jerk.
The first set of each rep range should not be overly challenging while the second set should be very difficult.
Attempt to increase the load across all 7 sets.

ACCESSORY WORK (~10:00)
3 Rounds NOT for time (did do 3 rounds but scaled them)
10 Strict handstand push-ups (5 pike from box)
10/10 Side plank to reach through (5/5 – I this was tough after everything else today.)

Notes This section is intended for athletes to practice a handstand push-up variation that allows them to complete the reps with a moderately challenging effort. If getting inverted is difficult a dumbbell shoulder press can then be performed.

Always good to be in the gym. Good work out today.

Have a nice day everyone!

See you tomorrow!

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