PERFORMANCE

Warm-Up.

Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

A.
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk

Compare results to March 23, 2020.

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Push-Ups

Go hard, earn your rest, and repeat!

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Four sets, not for time, of:
400 Meter Jog
10 Suitcase Deadlifts each side
10 Single-Arm Overhead Lunges each side
30 Second Hollow Hold

Followed by…

Three rounds for time of:
50 Double-Unders
immediately followed by three (3) rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches

For the sake of clarity, you will be performing a total of 150 Double-Unders, 90 Hand-Release Push-Ups and 90 Dumbbell Snatches.

Rest until 70% recovered and perform:

10 minute slow jog at a steady pace.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!

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Solomon Granillo
Solomon Granillo
September 15, 2020 10:22 pm

1. 125. Went for 135 no go. Did strict press
2. 3:03/ 3:10/ 3::27/ 3:50

Luke Tipton
Luke Tipton
September 15, 2020 6:46 pm

AM rowing

A. Back squat E3MOM
8×215, 230, 230, 4×245, 265

B. Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Push-Ups
2:40, 2:50, 3:39, 4:00

Last edited 13 days ago by Luke Tipton
Danny Lizano
Danny Lizano
September 15, 2020 5:40 pm

A) Split Jerk: Only got up to 205 today (my PR is 215). Didn’t have it today. I then lowered the weight and worked on my technique.

B) 2:41/2:44/3:04/3:17

Last edited 13 days ago by Danny Lizano
Jeremy Hammock
Jeremy Hammock
September 15, 2020 5:33 pm

Split jerk
3-135 3-155 2-185 1-205 1-235 1-245 1-255 1-265
I didn’t go any heavier. Legs felt like jello!

Not much time left so modified workout
4 rds for time
Row 250
20 dbpp 40s
7:43

Logan Harris
Logan Harris
September 15, 2020 5:16 pm

A. Up to 250#, long time PR!!!
B. Whoa… approximate times: 3:00, 3:30, 3:40, 4:10

Amber Wilkie
Amber Wilkie
September 15, 2020 4:01 pm

A. 145#

March 23 was 140#. All time 1RM is 165#.

B. Scaled
Drug the hubby into the garage with me to introduce him to crossfit. We only have one rower so we scaled to 250m row and staggered our times.

Anika Tipton
Anika Tipton
September 15, 2020 3:09 pm

A. Been dealing with pain in my right shoulder this week- so only worked up to 135#.
B. Never got through a whole round! Did shspu with a plate and a mat underhead, this is how far I got before I had to jump back on the rower:
1- 4 pu
2- 4 pu
3- 8 shspu
4- 10 shspu
Kind of an off day, but I still ended up very sweaty 👍

Mike Slagle
Mike Slagle
September 15, 2020 3:32 pm
Reply to  Anika Tipton

You got some work in! I hope the shoulder feels better here soon!

Anika Tipton
Anika Tipton
September 15, 2020 7:10 pm
Reply to  Mike Slagle

Thanks Mike! Congrats on the PR!

Anika Tipton
Anika Tipton
September 16, 2020 8:35 am
Reply to  Michele Vieux

Took an Aleve last night, so it’s feeling better. But you’re right, I should lay off those exercises for a week. Thanks Michele 😊

Mike Slagle
Mike Slagle
September 15, 2020 3:08 pm

A. Push Jerk
up to 205 which is a 10 lb PR!!

B. Double metcon day
Today’s: done with pike pushups
2:58, 2:56, 3:04, 3:06
Row: 1:49, 1:48, 1:50, 1:52

Yesterday’s rx
14:29
I really wanted to quit after the 50 t2b.

Al F
Al F
September 15, 2020 10:32 pm
Reply to  Mike Slagle

New PB and double metcon, big day!!!!!! 💪💪

Janelle Winston
Janelle Winston
September 15, 2020 11:24 pm
Reply to  Mike Slagle

Fantastic! Congrats on the PR and doubling down on the metcon. Those two are not something I would wvwr want to kic 🙂👍🏻

Candy Olkey
Candy Olkey
September 15, 2020 9:41 am

Great WU as always! A. 1-RM Split Jerk 85# x 2, 105×2, 115×1, 125×1, 130×1, 132×1, 133.5×1, 135×1 137 (f,f) Tried to go back down in weight and work back up…wasn’t happening today. The bar felt super heavy today…I did much better with these last week. B. Every 5 Min for 20 min (4:06 / 4:06 / 4:08 / 3:48) 500m Row – 2:11 / 2:11 / 2:11 / 2:15 10 HSPU (kipping) – 6/4, UB, 6/4, UB 20 Push Ups – 12/8 all rounds ***Possibly hurt my time by pushing hard on the row. Made my transition to HSPU… Read more »

Mike Slagle
Mike Slagle
September 15, 2020 3:36 pm
Reply to  Candy Olkey

Great job pushing the pace on the rower today! You’re times were solid all around!

Al F
Al F
September 15, 2020 10:34 pm
Reply to  Candy Olkey

Nice work getting it done Candy!! Funny how everything felt so much heavier than last week!!!

Al F
Al F
September 15, 2020 1:00 am

First weekend working for over 6 months so definitely felt it today!!

Warmup done

A. 1RM split jerk
Worked up to 85kg, 5 off my PB. Felt real heavy and not very smooth today!

B. Every 4 mins FT
500m row
10 HSPU’s
20 push-ups

2’30, 2’36, 3’10, 3’10

First 2 rounds felt great, wheels were starting to fall off by the 3rd and the 4th was just about surviving the row and getting it done!!

Candy Olkey
Candy Olkey
September 15, 2020 9:32 am
Reply to  Al F

Nice work Al! I felt the same exact way on the Split Jerks today. Last week they felt amazing…this week not so much! I don’t even have work to blame..I’m on vacation this week.

Mike Slagle
Mike Slagle
September 15, 2020 3:37 pm
Reply to  Al F

Way to get after it! I’m sure it felt great to get back to work too!