Crossfit Cle – CrossFit
Got push jerks?
Warm-up (No Measure)
30 seconds jumping jack
30 seconds hang power clean and jerk (barbell)
30 seconds air squat
5 yoga inchworm
10 PVC passthrough
10 Sotts press (barbell if able PVC if not)
1 minute tricep smash on racked barbell (EA)
1 minute sink stretch
1 minute keg stretch/GHD arch over or bent over barbell shoulder opener.
With progressively building weights perform the following sets to build to your weight for the 10×5:
1×5 around 30%
1×3 at planned working weight
*Focus on accuracy and timing over speed. Smooth is fast.
10×5 touch and go power clean and jerk OTM (Weight)
This particular barbell cycling component must be done with only touch and go reps. Choose a load that will allow you to complete all 10 rounds without any broken sets.
Suggested start is around 50-60% of your 1rm clean and jerk. If you’ve completed this in the past, use your prior data to make informed choices for loading. This gets extremely difficult in the last few round if appropriate weights are used and breathing will become a significant factor.
3 superset rounds, rest as needed between:
10 Isokinetic single leg glute bridges (5 EL, 3 seconds each way)
5 Isokinetic GHD situp (3 seconds each way)
10 goblet alternating backward lunge
*Use decently heavy weight on the lunge, but don’t sacrifice the vertical torso for extra load.