15-03-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2 Rounds:

10 Good Mornings @ 3211

5 Strict Press

5 Back Squat

5 Push Press

5 Front Squat

5 Hang Power Cleans

MOBILITY:

Barbell Front Rack (Elbow rotations)

Barbell Ankle Mobility (Barbell rests on Knees)

Weightlifting

In 12:00

Build to a heavy complex of:

Push Press + Push Jerk + Split Jerk

Then do 4 Sets at that weight…

Split Jerk

Metcon

Metcon (Time)

“Mumbo Jumbo” – Compliments to CompTrain WOD

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

30 Deadlifts (40/30kg)

30 Hang Power Cleans (40/30kg)

30 Push Jerks (40/30kg)

30/20 Calorie Assault Bike Each

2 Rounds:

30 Deadlifts (60/40kg)

30 Hang Power Cleans (60/40kg)

30 Push Jerks (60/40kg)

30/20 Calorie Assault Bike Each

1 Round:

30 Deadlifts (80/50kg)

30 Hang Power Cleans (80/50kg)

30 Push Jerks (80/50kg)
Divide reps equally. If done in pairs, then follow this pattern to ensure enough rest

Partner A goes

:15s-:20s Break

Partner B goes

:15s-:20s Break

NOTES:

Use a weight so you can go unbroken for most of the MetCon. Final Round you might have to break up into 2 Sets. Here’s an idea…

Round 1 – 60% of Strict Press (40% of Push Jerk)

Round 2 – Close to your 1RM Strict Press (55% of Push Jerk)

Round 3 – Heavier than 1RM Strict Press (70% of Push Jerk)

Mumbo Jumbo (Time)

“Mumbo Jumbo” – Compliments to CompTrain WOD

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

30 Deadlifts (40/30kg)

30 Hang Power Cleans (40/30kg)

30 Push Jerks (40/30kg)

30/20 Calorie Assault Bike Each

2 Rounds:

30 Deadlifts (60/40kg)

30 Hang Power Cleans (60/40kg)

30 Push Jerks (60/40kg)

30/20 Calorie Assault Bike Each

1 Round:

30 Deadlifts (80/50kg)

30 Hang Power Cleans (80/50kg)

30 Push Jerks (80/50kg)
Divide reps equally. If done in pairs, then follow this pattern to ensure enough rest

Partner A goes

:15s-:20s Break

Partner B goes

:15s-:20s Break

NOTES:

Use a weight so you can go unbroken for most of the MetCon. Final Round you might have to break up into 2 Sets. Here’s an idea…

Round 1 – 60% of Strict Press (40% of Push Jerk)

Round 2 – Close to your 1RM Strict Press (55% of Push Jerk)

Round 3 – Heavier than 1RM Strict Press (70% of Push Jerk)

Shoulder Press

Push Jerk

Weightlifting

EMOM x 12:

1 – DB Bench Press x 8-10 (Or DB Shoulder Press)

2 – Turkish Get-up x 1/arm

3 – Deck Squat to Box Jump x 5 (or 8 Seated Box Jumps)

Dumbbell Bench Press

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

DB Snatch (22.5/15kg), each arm

Burpees over Dumbbell

*Complete all DB Snatches on one arm before switching hands.

Gymnastics

In Time Left – Practice 19.4 Open Movements or….

A. Practice 19.4 Open Movements

B. Shoulder Health

3 sets:

IYT x 10 reps

Wall slides x 10 reps

Band pull-apart hold x 30-45 seconds

*For the hold, the arms should be held at a 45° angle (e.g. midway between directly in front and directly to the side) with tension on the band. Keep the palms up, the elbows straight, and the shoulder blades down away from the ears.

C. Improve your – Squat Position

3 Sets:

:60s Bottom of Back Squat Hold @ 20% of 1RM

*Rest as needed between

Posted in: WOD