160203 Wednesday – “CrossFit Open 11.3”
Jordan’s Body Weight Bonanza Week #4:
Perform each of the following 2 – 4 x this week!
Hollow Holds – 5 sets of 30 seconds to 60 seconds https://youtu.be/3iW9Zpj37uo
Superman Holds – 5 sets of 30 seconds to 60 seconds https://youtu.be/32luGvUpVMY
Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more. https://youtu.be/b6scsMCIRjE
Pistol to box – 5 sets of 5 reps https://youtu.be/y9hpLFLSpfw
Check out all the Bodyweight Bonanza videos on our YouTube Channel Playlist!
Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: Spend 8 min working on strict toes to bar progressions (2-4 sets of 5-10 reps)
Strength: 5×3 Squat Clean or Pause Clean – 9 of 14 (same weight as Monday – approximately 85-90% of max, 5 sets of 3 reps, “across,” same weight for each set)
Super Set: 5×5 half kneeling single arm dumbbell/kettlebell shoulder press (5 sets of 5 reps, “across,” same weight for each set). Instructional video here.
Metabolic Conditioning: “CrossFit Open 11.3”
5 minute AMRAP (as many REPS as possible)
1 clean –squat required- (Performance: 165lb, Athletic*: 110lbs, Health: 65lbs)
1 shoulder to overhead (same)
*Women’s “As Prescribed” weights and reps (Rx)
You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
Scaling Guide: 30 – 80 ‘reps (15 – 30 ‘rounds’)
Log your results online by clicking here.
Compare to: September 10, 2013
Coaching Tips: Each squat clean counts as a rep, and each jerk counts as a rep. Start at a steady pace watching the clock. Your first three minutes should be about the same pace each minute; then speed up on the last two minutes (as much as possible). Squat clean to thruster to jerk may be the fastest way to attack this. But for many people (if the weight is decently heavy for them), the best way to approach this is to power clean, front squat, then split jerk. This one won’t be very ‘intense’ if people go a bit heavy and really focus on form (as they should). Have them do the cash out if they feel the need more of a ‘kick in the pants’. Try to end class a bit early so there is some time for this.
Optional ‘Cash Out’: 60s t2b, 60s row for Cal, 3 rounds