CrossFit 101 – Fri, Apr 5

Birdneck – CrossFit 101

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101 DAY 2 (AMRAP – Reps)

15 MINUTES TO TEACH/LEARN BASICS OF:

DOUBLE UNDERS . Start with singles with no small jump in-between. Speed the rope up to get one jump per spin of the rope. Next try to get a couple singles then JUMP as high as possible and SPIN the rope as fast as possible to try and get just one double under. Once you master that then try to do single, single, double, single single, double….. unbroken! Coach may have you practice the speed of the rope by using two ropes (one per hand) to just spin them as fast as possible without jumping. Coach may also have you do verticle bar jumps to simulate the speed and height of the jump needed for the double under!

THE HANGING POWER CLEAN . These are very technical and will require months of practice just to get decent at these. Today you will only learn the HOOK GRIP, the basic of the hang position (verticle shins, bar just above the knees, shoulders set back not rounded!), the finish position or the catch where you extend or jump from the hang position and catch the bar on the shoulder with the elbow pointing forward (THIS POSITION IS CALLED THE FRONT RACK POSITION)! (WRIST WRAPS will help with pain from catching the bar in such a stretched position of the wrists!)

THE PUSH PRESS . Starting in the FRONT RACK position, (elbows up, and bar resting on the shoulders) keeping the elbows forward. DIP 4-6 inches downward staying as upright as posible trying to keep your weight into your heels, then drive upward explosively like jumping. This will drive the bar upward off the shoulder to an extended arm position. Remember to pull your head back out of the way as you use the jump and your arms to drive the bar upward finishing with your arms locked out DIRECTLY overhead fully extended!

9 minute AMRAP

50 JUMP ROPE or :30 seconds of practicing your… single single double single single double…

10 HANGING POWER CLEANS 45/35 (RX+ 75/55)

10 PUSH PRESS (SHOULDER TO OVERHEAD

GEORGE OF THE JUNGLE

Birdneck – Daily WOD

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Metcon (Time)

GOAT CYCLE 4, then 20:00 TO FINISH 2 WORKOUTS! EARN YOUR WAY TO A HEAVY BARBELL!!!!! (if in doubt, go lighter today, lets see how we can perform with very few breaks!) or not

WOD 1: For time:

30 pull ups (PRO=C2B)

3 rounds of DT 95/65 (RX+=115/85) (pro=50/35 DB’s)

20 TTB (PRO=BAR M/U)

2 rounds of DT

10 C2B (PRO= RING M/U)

1 round of DT

**DT at95/65 (RX+=115/85) (pro=50/35 DB’s)

12 deads-9 hang power cleans-6 S2OH.

*** AT COMPLETION YOU HAVE UNTIL THE 20:00 MIN MARK TO HIT YOUR HEAVIEST CLEAN AND JERK (SHOULD BE A SQUAT CLEAN AND SPLIT JERK FROM THE BEGINNING!!!!!!!!!!)
STIMULUS: BIG CHUNKS. A basic movement coupled with a light to moderate weight barbell AND decreasing reps, should allow for big sets before breaking! If this were C2B and/or heavier barbell it would be a different workout.

PULL UPS: Push the limit to get to the barbell. The next time you do pull ups it’s 30-50% less reps! Goooooo.

DT : The barbell is lighter than real DT so hang on and get back to the pull ups… again the next time is 1 round less!!

Clean and Jerk (take until the 15:00 mark to hit your heaviest C & J)

Metcon (No Measure)

ACCESSORY WORK:

4 ROUNDS OF:

10 BULGARIAN SPLIT SQUATS PER LEG (DB’S AFTER RND 1)

https://www.youtube.com/watch?v=vLuhN_glFZ8

5 DB STIFF LEG DEADLIFTS AND AT THE END OF EACH STIFF LEG DEADLIFT PERFORM 5 STRICT BENT OVER ROWS TO YOU YOUR STERNUM

https://www.youtube.com/watch?v=_5DEdWpKYj4

https://www.youtube.com/watch?v=LktGPg-AkvY

** START VERY LIGHT (BODYWEIGHT OR VERY LIGHT DB’S) AND GRADUALLY INCREASE THE WEIGHT EACH ROUND. TAKE IT TO HEAVY BUT NOT MAX REMEMBERING THE WOD YOU JUST DID!!!