Monday 12.13.2021

Warm-up Drills
I. Row 3:00 or 750m
II. Dynamic Series & Foam Rolling/Lax Ball (lat, t-spine emphasis)
III. Mobility Drills (Front Rack Mash, Banded drills & Squat Mobility)

*Notes: ‘Addressing the chicken’s wing’.

Impact/Focus: (Full) Clean & Jerk
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every 2:00 complete the following x 7 Rounds total
(Full) Clean & Jerk x 2-2-1-1-1-1-1

Then… at own pace complete
2 x Drop Sets (go down in weight 20-30%)
3 x Full Cleans + 3 x Jerks

Notes:

• Each set of two may be performed as a double, touch and go style, or as two single reps with a reset.
• Upon completing the best heavy single rep possible complete 2 x Drop Sets (go down in weight 20-30%) and complete 3 x Full Cleans + 3 x Jerks to prepare for the following MetCon (Meaning; Metabolic Conditioning format of workout).

Post scores to comments.

“Can You Stand It (Up)”
5 Rounds for time vs. a 15:00 time cap

5 x Full Clean (135/95lbs)
5 x Jerk (135/95lbs)
10 x Pull-ups
10 x Bar Facing Burpees

Notes:

• Scaling weights may reference the lifts performed during the Impact/Focus training; logging achievements is of tremendous benefit to the athlete and their coach in providing for them.
• Athletes may scaled to Power Clean + Front Squat as needed if confidence and consistency are not quite ready for metcon Barbell work with the full clean.
• Scaled Pull-ups today are 1:1 reps if strict, 15 reps per round if performing Kipping Pull-ups.
• Bar Facing Burpees will adhere to predicted standards for the CrossFit Open (FEB 24), however, scaling for safety remains paramount; details pending whiteboard brief.
• Rx+ 155/105lbs, two options for the Pull-ups @ 10 reps of Chest-to-Bar or 2 x Rope Climbs.
• Burpees 15 reps per round as a fringe benefit of the Rx+ upgrade.

Post scores to comments.