Friday 121026

Friday 231201

Friday 231201

For load:
Split jerk
1-1-1-1-1-1-1 reps

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Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Beginner option:
For load:
Split jerk, 3-3-3-3-3-3-3 reps

Movement resources:
The Split Jerk
“The Split Jerk: Start to Finish”
“Perfecting the Jerk,” Part 1
“Perfecting the Jerk,” Part 2

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Contagion

For Time
1 mile Run
20 Eight-Count Body Builders*
800 meter Run
35 Eight-Count Body Builders*
400 meter
50 Eight-Count Body Builders*
200 meter

*1 Body Builder:
1: Hands on The Ground
2: Feet Jump Back To Push Up Plank
3: Chest On The Ground (Bottom Push Up Position)
4: Back To Plank Position (Top Push Up Position)
5. Wide Stance (Like A Jumping Jack)
6. Narrow Stance (Back To Plank Position)
7. Feet Jump Forward to Hands
8. Stand Tall

Monday 240401

Monday 240401

For time:

90 burpees to a target (12 inches above your reach)
45 bar muscle-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

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Scaling:
In today’s gymnastics couplet, you can choose your own adventure — break the two exercises up and alternate between them however you need. Expect muscle fatigue to be a factor in this workout. Advanced athletes can try to maintain larger sets on the bar muscle-ups, while less-experienced athletes may choose to break the two movements into sets that minimize fatigue and allow for minimal rest. Breaks and rest periods are inevitable, however, aim to avoid hitting failure on either movement.

Intermediate option:
For time:

70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Beginner option:
For time:

50 burpees
25 jumping pull-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Resources:
The Burpee
The Kipping Bar Muscle-up
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up

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Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Thursday 221013

Thursday 221013

Split jerk 1-1-1-1-1-1-1 reps

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Compare to 190930.

Scaling:
The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option:
Split jerk 3-3-3-2-2-2-1-1-1 reps