Dec 23, 2013

Tuesday 12.24.13

1) Strength
15 minutes to establish a 1RM C&J

2) METCON

AMRAP 20:
20 Wallballs (20/14) + 5 * Number of Failed HS Attempts
30m HS Walk
30m Burpee long jump

3) Skill
Turkish get-ups (TGU) - 3 x 6 each arm, heaviest possible.

4) Accessory
4 x 6 Hamstring Curls (Heavy)


Post loads and results to whiteboard and comments.


Coach's Notes. (shoot for holiday break start time of 0615...any other planned start times, post to comments!)

Strength. Throughout this month we’ve touched Power Cleans, 2RM Jerks, and Squat Cleans. Now it’s time to “bring the cows home” and connect it all together. Find your 1RM Clean & Jerk.

METCON. For 20 minutes you will keep track of how many rounds and partial rounds completed to reflect your score. At "Go", begin by performing 20 x WBs. Next up is a 30 meter HS walk, split up into a down and back (15 meters each). Every time you fall out of your HS walk (not including the “turn-around” and the finish) you will do 5 additional WBs next round. After finishing the HS walk athletes will then do 30 meters(again, 15 meters out/back) of burpee long jumps. That's 1 round...now, back to WBs again but this time with the 5 extra WBs for each time you fell out of the HS walk in your previous round. At least we aren’t doing 5x burpee penalties...  Continue for 20 minutes, record number of rounds completed and any partial rounds/reps.

Skill. Here is a good link for a video demo of Turkish Get-ups (TGU), given by the very helpful Jeff Martone.

Accessory. Add weight to what you completed last Thursday.

Today’s KPPs:
  • Think about fast elbows on the Clean and being patient on your 2nd pull.
  • Warm the shoulders up adequately since we will be HS walking and also throwing a 20/14# ball 10 feet in the air.
  • Never take your eye off the KB during TGUs!

4 comments:

Jacob Heppner said...

Today's Defining Words: Slow, Sluggish.

C&J: 275#, failed jerk of 285#. Weird considering I did 18x C&Js at 275# on Monday for the METCON.

METCON: All shoulders. 4 rounds + 20 WBs + 15 meter HS Walk.

Merry Christmas!!!!

ROBERT KINNEY said...

@ North Dallas Crossfit today.

Warm up: 4 rounds of 250m row, 15 squats, 10 sit ups, 5 push ups

WOD: 21-15-9 of deadlift 225# and OHS 135#

Skill: 3 position snatch work.

Jimmy Chen said...

Travel WODs...gotta love 'em when you're spending the holidays away from the bubble.

122, when all's said and done. The V-ups weren't too bad, but finding that motivation to grind through the last three minutes were tough!

Andy said...

I'm with you Jimmy! Yesterday's Travel WOD for me (minus pushups), holy cow tabata tuck jumps are no joke. 20 TJ + 11 SU + 19 AS = 50.

Merry Christmas to all!