Friday 6.4.2021

*Good luck to Coach Jake this weekend as he competes at the Granite Games in Eagan, Minnesota, for a spot at CrossFit Games!

"FITNESS"

A. Four sets of:
Seated Barbell Press or Dumbbell Press x 5-6 reps*
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps
Rest 30 seconds
Suitcase Carry x 75 feet each arm
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 60 seconds

*Try to perform all of your sets at heavier loads than you did last week (5.25.2021)

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
20 Walking Lunges
100 Meter Run or 150 Meter Ski

“PERFORMANCE”

A. Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 5 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Split Jerk w/2-second pause in catch x 4 reps @50-60% of 1-RM Split Jerk

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 3 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
20 Walking Lunges (unweighted)
30 Double-Unders

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here