Thursday’s WOD

Announcements

Athletes! Please start signing in to your classes ahead of time on your phones or computers. We don’t want to athletes using the main kiosk that control the two TV’s. Please use your phone or the tablets kiosks set up on the cubbies. Also ALL gym bags belong inside the cubbies. Please keep them off the floor and platform area. We need the floors to stay clear. Thank you!

Don’t forget to sign up for FRIDAY NIGHT LIGHTS 16.2! Friends & Family are welcome to watch and cheer you on! Gym will open at 4:30 PM for warming up, and heats will begin sometime after 5 PM (depending on the WOD).

CrossFit Uncensored – CrossFit

Warm-up

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Split Jerk Drill (No Measure)

These six exercises can be performed in sequence as follows:

Back squat and BTN push press

Back squat and BTN push jerk

Back squat and BTN split jerk

Front squat and push press

Front squat and push jerk

Front squat and split jerk

Clean and split jerk

Rest 10 seconds and go through again.
Advance – light weight /unloaded bar

Intermediate/ Beginner – pvc pipe

Trainer Reference: http://library.crossfit.com/free/pdf/59_07_Split_Jerk_Drills.pdf

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Split jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

C3: Intermediate

Split jerk 1-1-1-1-1-1-1 reps

Practice the foot positioning for the split jerk. Drill these positions using a pvc as a warmup before moving to heavier loads. The points of performance from the push jerk carry over to the split jerk with the exception of the landing position. Bring the feet under the hips before lowering the barbell to the shoulders to begin the next rep. The first working set should be 80% of an established 1-rep max. The potential for minor deviations in mechanics increases as the load increases. These deviations should be fixed before increasing load. Log the weights used over each set as a reference for future workouts.

C4: Beginner

Push jerk 3-3-3-3-3-3-3 reps

Review the push jerk points of performance https://youtu.be/Pu39bDr-ojk Practice with a pvc for at least 10 minutes before moving to an empty barbell. Keeping a vertical torso in the dip portion of the movement will facilitate a straight bar path. Land in a partial overhead squat with the arms locked out and actively pressing into the barbell. Stand all the way up before lowering the bar to the shoulders to begin the next rep. The ability to maintain these mechanics will dictate the loads lifted. Log the weights used over each set as a reference for future workouts.

*trainer will scale C4 further if needed.

Skill Work

Skill work for after the weightlifting.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
Attempt double-unders! Even if you only get 1 rep!! You have 2 minutes. Trainer will set the clock for the class.

C1: Muscle-ups (2-2-2-2)

*rest in between. Just working on form and technique. Don’t go overboard. OPEN 16.2 is announced tomorrow. Save your hands!

C3: Rowing Muscle-ups (2-2-2-2)

The rowing muscle-up is a cool exercise, because it is

a very close approximation of a real muscle-up.

Start with your feet on an elevated surface such as a

block, chair, or box. It needs to be sturdy and secure.

The move begins just like a ring row, but now, you will

also set a false grip, just like with a muscle-up.

It is also important to make sure that you start out behind the rings, so that the rings are hanging at an angle.

As you get into the transition point, you want the rings to be

hanging vertically.

But if you start directly under the rings, your body will move forward and the transition

will become impossible.

From the starting position, in a plank below the rings,

pull the rings to your chest.

Then initiate the transition

by curling your whole upper body forward and over the

rings.

Once over the rings, you simply press (ring dip) up

to a support.

During the entire exercise, your legs will be pushing down on the box, giving you an extra boost.

*As you get more advanced, your feet should start out

higher relative to your hips. When you are just getting

started, you might even have your feet fully on the

ground.
Trainer Reference: http://library.crossfit.com/free/pdf/67_08_Scale_CF_Rings.pdf

C4: OutLaw Muscle-up Drill (1-1-1-1-1-1-1-1-1-1)

Trainer Reference:

https://vimeo.com/84253241