CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Work up to a heavy single on the following complex:
Power Clean + Split Jerk
Notes
Use today to focus on dialing in your Split Jerk technique. Focus on consistent and stable footwork.
ASSISTANCE
20:00 for Quality
6-8 Chin-Ups
8-12e 1/2 Kneeling Landmine Presses
8-12e Single Leg Landmine RDLs
Notes
Chins: Strict, use a band for assistance. If a band is too difficult perform self assisted chins or Ring Rows
LM Press: Start with your non-dominant arm to set the rep range and weight.
LM RDL: Perform with contol and balance.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
10 Alt Scorpion Stretches
20 Quadruped Shoulder Taps
10 NP Burpees
Strength
A1. Single Leg Crossbody RDL
4 x 8 – 10 Reps Each
A2. Bench/Couch Dips
4 x 10- 12 Reps
A3. Hollow Hold to Superman
4 x 12 – 14 Reps
Conditioning
AMRAP 12:00
6ea DB Hang Clean + Split Jerks
12 KB/DB Swings
12 Sit Ups
The Power Clean and Split Jerk
We’re focusing on the Split Jerk today during the strength segment. While more technical than the Push Jerk, the split jerk often allows more weight to be lifted by being less demanding on shoulder mobility and creating a wider base of support in the lower body.
Thank you to everyone who attended our Precision Nutrition panel on zoom. We had over 50 people attend! The video will be available on the blog later this week.
Why Do We Recover Front Foot First in the Split Jerk? Catalyst Athletics