Thursday 200109

[rs-columns]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

Strength

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

In 12:00 work up to:

moderately heavy 2 rep, pausing push jerk

2 second pause in the dip & in the catch

[/rs-box_content]

[/rs-one_half]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

Conditioning

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

“iMax”

On the 3:00 x 5 Rounds:

15 Slamballs, 40#/30#

10 Box Jump Overs, 24″/20″

5 Push Jerks

Build to a heavy set of 5 on Push Jerk

Score is the heaviest set of 5 Push Jerks

[/rs-box_content]

[/rs-one_half]

[/rs-columns]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2020/01/RenderedContent-0311C4A4-98DC-4FED-A138-496569839D86.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”img-polaroid” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Synchro stretching buddies!

[rs-space space=”30″/]

Pausing push jerks, oh yea!!

Today’s workout is similar to Tuesdays except we are doing the push jerk. In part one we will pause for 2-seconds in the dip, focusing on keeping our weight in the mid-foot and heels, and our elbows up so we have a straight torso position. The next 2-second pause will be in the catch, again we want our weight in the mid-foot and heels, with that bar straight overhead. For part one we want to focus on form, technique and good positions before loading that bar super heavy. 

In part 2 we are working with a 3:00 clock, while there is no score for the time you finish in, you will need to move with urgency to get everything done within that time frame.  You will be increasing weight on those push jerks each round. In order to make transitions easier during the workout, plan out your jumps ahead of time. Those 5 reps need to be unbroken so make sure you are picking appropriate weights to achieve that.  For the first couple of rounds, it’s ok to move a little quicker through the movements, once the weight starts to get heavier, slow down the first two movements to conserve some energy allowing you to complete the 5 heavier push jerks unbroken.

Have fun with this one!   

 

Leave a Comment

Your email address will not be published. Required fields are marked *