Wednesday’s WOD – January 20th

DAY THREE/ WEDNESDAY
Warm-up:
The “Junkyard Dog” warm-up, courtesy of Mike Burgener:
Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always facing the way they are jumping. Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth her jumping over partner 1 for a total of 10 reps. Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times. Once that is complete, partners switch and that finishes up the warm-up.

Mobility & Dynamics:
Trainers Standard
Mobility/ Stretching:
2 rounds each person/ 10 reps
*switch off partners each round
Partner Medball Hamstring Activation Drill :

Weight Lifting/ Mechanics/ Form:
Class Together:
x 10 PVC Deadlift (start from top position)

WOD/ HEAVY/ W:
CAT ONE/TWO:
20 min to establish your
1-rep-max deadlift
Then, with a barbell loaded to 50 percent of your max deadlift:
15 squat cleans for time
*2 min rest
12 squat cleans for time
*2 min rest
9 squat cleans for time

CAT THREE:
20 min to establish your
1-rep-max deadlift

Then, with a barbell loaded to 50% of your max deadlift:
15 cleans for time
*2 min rest
12 cleans for time
*2 min rest
9 cleans for time

Execute this workout as Rx’d. Do not allow the spine to deviate from neutral while establishing the 1-rep max deadlift. During the cleans, ensure the hips come to full extension and the legs are straight before returning the bar to the floor for the next rep.

CAT FOUR:
20 min to establish your
3-rep-max deadlift
Then, with a barbell loaded to 50% of the set of 3 reps:
12 hang squat cleans for time
*2 min rest
9 hang squat cleans for time
*2 min rest
6 hang squat cleans for time

Warm-up with an empty barbell to practice deadlift mechanics. Maintain a neutral spine throughout the execution of this movement by squeezing the stomach, extending the spine, and keeping the bar close to the body. Lower the bar with control from the top of each rep. The clean has been changed to begin at the hang instead of the floor. This will give focus to pulling the body under the bar quickly into a front squat where the elbows are high. Stand up all the way and return to the hang position to begin the next rep.

Cool-Down:
Deep Couch Stretch
3 x 10 sec hold each leg

Coach PJ Newton teaches a group the hamstring activation drill at the CrossFit Endurance Trainer Course. For more info and upcoming dates for the CrossFit En…
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