tall jerk

31 Mar 2019 - mumWOD

Wishing a very happy Mother’s Day to all the mums of CrossFit 1864!

WORKOUT OF THE DAY

Engine Work - the mumWOD Edition

With partner, alternate complete rounds to get as many rounds as possible in 30 minutes of:
300m Row or 0.6 km bike
21 Kettlebell swings (32/24 kg)
15 Goblet squats
9 Burpees
* Each round should be performed at a sprint pace (remember you get to rest when your partner works!)


Specialist Sundays

A) Skill Work
3 sets of 3 tall jerk + 3 Push jerk (Behind the neck, in split)

B) Olympic Lifting: Jerk

Every 90 seconds, for 6 minutes (4 sets): 2 Pause jerk + 1 Split Jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip


C) Olympic Lifting: Cleans

Every 2 minutes for 10 minutes, perform 3 reps (drop and re-set each rep)
* Start at 70% of 1RM clean and build

D) Accessory Work
Push press (Behind the Neck): 4 x 5 @ 70% of push press


Barbelles Lifting Class

A) Strength
Zercher Squat: 4 x 6

B) Accessory

B1) Bulgarian Split Squats: 3 x 10
B2) Ring Dip Negative (or Strict): 3 x 5

C) Handstand and Headstand Practice

17 Mar 2019 - WOD

WORKOUT OF THE DAY

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 2
* Perform 1 set every 2 minutes

C) Accessory
Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

03 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work (Whole Life Challenge Baseline Re-test-ish)

At 00:00:
1000m Row
50 Thrusters (20/15 kg)
30 Burpees over the bar

At 12:00:
500m Row
25 Thrusters (20/15 kg)
15 Burpees over the bar

At 20:00:
250m Row
15 Thrusters (20/15 kg)
10 Burpees over the bar

Specialist Sundays

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 Behind-the-neck split jerk

B) Split jerk
: 6 x 2
* Perform 1 set every 2 minutes

C) Accessory

Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust: 3 x 10-12
B2) Staggered Stance RDL: 3 x 10-12

C) Skill Work (choose one)
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

17 Feb 2019 - Congrats to Mr. & Mrs. Coach Alice!

Congrats to Coach Alice and Phil, they’re married! Sending all our best wishes for a lifetime together filled with joy, laughter, love and heavy squats!

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 25 minutes:
400m Run
15 Burpees to target
10 Dumbbell box step overs

Specialist Sundays

A) Skill Focus
Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
3 Power cleans + 2 Front squats + 1 Jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ weight from A

Barbelles Lifting Class

A) Barbell Reverse Lunges:
3 x 10

B1) Bentover Barbell Rows:
3 x 8
B2) Seated Barbell Press:
3 x 8

C) Gymnastics
3 x 5-8 Pull Up Variation
3 x 20 second L sit tuck hold

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


WORKOUT OF THE DAY

Engine Work

"Fortitude"
Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold