Monday CrossFit

Now that the Open is over, back to just working out. However, now I have actual Goals while I CrossFit. I am going to work on wall walks, jump roping (I was always very good at jump roping even when 9 months pregnant with my 4th child – so I can do this again!) and the damn box jumps – by God, I am going to get the box jumps! I know it’s really just mental because I have done one before so somehow I have to get past the mental part of this….

Well, let’s see how many will be at class today and what we will be doing?
There were probably about a dozen of us at class this morning.
And…more split jerks! Guess we’ll see how I do?

If we look at what we eat, we can tell what we are!

(Pretty weird quote – I guess I would be frosting. Is that a good thing or a bad thing? 🙂 )

  GENERAL WARM-UP (~8:00)

2 Rounds
0:30 Hollow hold (I can actually do this for the whole 0:30.)
0:30 Arm haulers (I can’t really get my arms anywhere near each other when moving them to the back – but it will come eventually.)
10 Front rack “in and outs” (45# bar)
10 Barbell overhead reverse lunges (did the first round without a barbell, 2nd round with barbell)
10 Jumping lunges (these are very hard for me – there is no way I could do 10 each time)

  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
I worked with Steve today. We used a 35# bar. Built up to 65# but decided to use 55# as our starting weight for the workout.
Notes Take care of any final workout prep during this time.

STRENGTH/POWER

SPLIT JERK – WEIGHTLIFTING

Workout (~17:30)
Every 2:30 for 17:30 (7 sets)
Split Jerk
Set 1: 5 Split Jerk    55# (used these five to be sure we had the movement correct and felt really comfortable)
Sets 2 and 3: 3 Split Jerk    65#, 70#
Sets 4 and 5: 2 Split Jerk Sets   80#, 85#
6 and 7: 1 Split Jerk    90#, 95#

PR for me and Steve! Good Job to us!

*Compare to 2/17/21
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.
Split Jerk *For those that are new to the movement, consider keeping the load lighter and perform 3-5 reps for all sets.

  MINIMAL EQUIPMENT OPTIONS

Minimal Equipment Options Dumbbells Available 5 Rounds for quality 7 Dumbbell split jerks 7 Handstand push-ups 0:30/0:30 Side plank to reach through Notes If 7 reps are easy on the split jerk add 3-5 reps each round. Perform a handstand push-up variation that is challenging but allows for 7 reps to be completed unbroken on each round. Bodyweight Only 5 Rounds for quality 10 Handstand push-ups 0:30 Handstand hold 0:30/0:30 Side plank to reach through Notes Complete a handstand push-up variation that is challenging but allows for 10 reps to be completed consecutively on all rounds.

  ACCESSORY WORK (~8:00)

8 Rounds
0:20 Floor press (75lbs/55lbs) (15# db set = 30#)
0:10 Rest
0:20 Hollow hold
0:10 Rest

Notes The load on the floor press is light and should allow for continuous movement for the entire 0:20.
Do NOT slam the arms/elbows into the floor during the floor press.
The hollow holds will be challenging for 0:20 unbroken of every round.
Complete a variation that allows for at least 0:10 to be completed during each 0:20 interval.

Movement Modifications Floor Press *Reduce load Hollow Hold *Perform a bent leg hollow hold

Ok good workout for a Monday.
I was a bit sore from lifting on Friday and Saturday but i got through this fine.

Have a good day everyone! See you tomorrow!

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