Thursday CrossFitting – June 24

We travel not to escape life, but for life not to escape us!

  GENERAL WARM-UP (~8:00)

0:30 Jumping jacks
0:30 Mountain climbers
0:20 Bar hang, supinated grip
10 Shoulder presses, pause 0:02 in the overhead position
10 Air squats

  SKILL WORK (~7:00)

Push jerk progression (3 Step) (~4:00)
5 Jump and lands
5 Jerk balances from head level
5 Push jerks

Front Squat Skill (~3:00)
5 Front squats, 0:03 lowering phase
5 Front squats, 0:03 pause in the bottom
5 Front squats
*Consider using any of the options under the front squat scaling options video for those challenged with the rack position today.

  STRENGTH/POWER

JERK

Workout, part 1 (~15:00) In 15:00
Find a 5 rep max push jerk

55#, 65#, 65#, 75#, 80#

Notes Start at a light load and progressively build-up to a max. The load should start to feel challenging at approximately 8:00 into the 15:00 timeframe. Strive for 2-3 challenging sets with adequate rest between efforts.
Push Jerk *Athletes can perform a push press if performing a push jerk presents an injury concern.

  MINIMAL EQUIPMENT OPTIONS

Dumbbells Available
3 Rounds for time
15 Dumbbell push jerks
20 Dumbbell front squats

Bodyweight Only 5 Rounds for time
10 Handstand push-ups
30 Air squats

*Try freestanding or strict handstand push-ups today.

  STRENGTH/POWER

FRONT SQUAT – WEIGHTLIFTINGTIPS HISTORY

Workout, part 2 (~15:00)
Every 3:00 for 15:00 (5 Sets)
Front squat
Set 1: 10 Front squat, light load 55#
Set 2: 5 Front squat, moderate load 65#
Set 3-5: Front squat, heavy 65#, 70#, 85#

*After each set perform a 0:30 double kettlebell front rack hold Notes The intent is for athletes to start light and to progressively increase in load. The final set should be challenging, but not maximal for 3 reps. These sets should start shortly after completing the push jerks.

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