CrossFit I35 WOD 1/28/2020
Warmup
30 Seconds
Box Step-ups
Med ball Foot Taps
Active Samson
Lateral Box Step-ups (30 Seconds Each Leg)
Med ball Deadlifts
Active Spidermans
Inchworm to Push-up
Mobility
Child’s Pose on Box: 1 Minute
Ankle Stretch on Box: 1 Minute Each Side
Barbell Warm Ups
Strength
Pausing Push Jerk
Heavy Set of 2
*Start with bar in the rack and perform with a 2 Second Pause in Dip & Catch
Focus on keeping heels down and elbows up in the dip, body vertical with hips back (no muted hip). Pause in the catch is about balance and shoulder stability/mobility. If you need spotters to lower the bar for the second rep that’s ok. Just don’t want the stop the bar on the shoulders in a muted hip position because of either strength or mobility reasons.
Then
On the 3:00 x 5 Rounds:
15 Med ball cleans (20/14)
10 Box Jumps (24/20)
5 Push Jerks
*Build to a Heavy 5 On Push Jerk. The bar starts on the floor. The rationale of the workout is two-fold. 1. Complete a task designed to create fatigue and a high heart rate. 2. Get it done fast enough so you have time to shake out and lift the most amount of weight possible for a set of 5 in the push jerk. Keep pressouts to a minimum, better yet don’t press out at all and scale the cleans and box jump in both weight, height, and number to get a good shot at a heavy set of 5 in the push jerk. In other words, this workout is entirely about putting big weight (for you) overhead with near max heart rate and high fatigue.
COOL DOWN
Lats Foam Roll:
1-2 Minutes Each Side
Quads and IT band Foam Roll:
1-2 Minutes Each Side
Calves Foam Roll:
1-2 Minutes Each Side
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