| a) WARM UP:
3 Rounds:
- 10 beat swings
- 10 push ups
- 5 Inch worms
- 10 jumping jacks
|
| b) STRENGTH:
E2MOM SPLIT JERK
- 5 Sets of the Complex: 2 Pausing Split Jerks + 1 Split Jerk (No Pause)
*On the pausing split jerks, there are two pauses – at the dip and at the split receiving position.
- Set #1 – 60% of 1RM Clean and Jerk
- Set #2 – 65%
- Set #3 – 70%
- Set #4 – 70%
- Set #5 – 70%
|
| c) Partner wod
On a 20-minute clock, for max reps/pounds:
Partner 1:
- 0:00-2:00 Handstand push-ups (scale: hand release push ups)
- 2:00-4:00 Rest
- 4:00-6:00 Double-unders (scale: single unders)
- 6:00-8:00 Rest
- 8:00-10:00 1-rep-max back squat
Then, Partner 2:
- 10:00-12:00 1-rep-max back squat
- 12:00-14:00 Rest
- 14:00-16:00 Double-unders
- 16:00-18:00 Rest
- 18:00-20:00 Handstand push-ups
|
d) ACCESSORY WORK:
- 3 Sets of 10: DB Front Raises
- 3 Sets of 20: Banded Pull-Aparts
- 3 Sets of 10: DB side raises
|
e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
|
CrossFit and Personal Training 