split jerk

  • Sunday, March 16th

    What are the 10 General Physical Skills?

     

    SQUAT 101 Clinic next Sunday at 10AM. Work on your mobility issues to achieve the perfect squat and work more in depth to refine your technique. Be sure to register as we will cap out class to ensure that everyone gets personal attention. Click here to register for all upcoming clinics.


    Strength

    Split Jerk

     

    Metcon

    10 OMEM (on the minute every minute)

    8 wallballs + 5 ring dips

    *if you do not finish in time, complete the set and rest the remainder of the time. 

     

    GOAL:

    • Wallballs are done unbroken as efficiently as possible (weight on the heels, chest up, elbows up, keeping the ball close) 
    • Ring dips are performed at a challenging level, making sure that the biceps touch the rings.

     

    SCALING:

    • New athletes will practice jump to support on the rings before the OMEM.
    • Intermediate athletes who cannot perform ring dips will do controlled negatives (5 sets) and assisted ring dips with a band (5 sets)
    • New athletes will use a light wallball to focus on technique and efficiency + perform dips off of boxes with heels on the floor or dips off rings with feet on a box

    RESOURCES/ARTICLES

    What Should I Include in my Training Log via MentalityWOD

    6 Reasons your Success Depends on your Failure via Breaking Muscle

    Continue Reading
  • Friday, March 7th

    REMINDER: Tomorrow we're doing CF Open Workout 14.2 at 9AM. 

     

    Strength/Skill

    Split Jerk

     

    Metcon

    "Out of Steam"

    Buy in - 500M Row

    10-9-8-7-6-5-4-3-2-1

    DB Lunges (in place)

    G2O (ground to overhead) with plate 

    Cashout - 25 Jumping Pull Ups

     

    Post load and time to comments.

     

    RESOURCES/ARTICLES 

    Fashion v. Function via PowerAthlete

    The Psychological Requirements of Weightlifting via Breaking Muscle

    Continue Reading
  • Tuesday, February 25th

     

    Skill

    Split Jerk Intro

     

    Accessory

    2 RNFT

    15 weighted sit ups

    10 Supermans (3 second hold)

    L Sit Hold (15 seconds)

     

    RESOURCES/ARTICLES

    To Eat Grass Fed Meat is the Question

    Do We All Squat the Same via Breaking Muscle

    Continue Reading
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