Onsdag 24 november

A. Warm Up – AMRAP 5 minutes:
10/10 Ankle mobilization against wall 10 walking lunge with forward knee drive 10s Dead hang + 5 Scapula pull up
5 Strict press

B. Jerk Werk (10 minutes):
EMOM 5:
2 Behind the neck Split jerk

Straight into:

EMOM 5:
2 Split jerk

On BOTH EMOMs, the first split jerk has a 2s pause in the receive.

C. Strict Gymnastics Capacity Building (17 minutes)
Every 30s x 16:
10-15% of 3 minute Max Ring Dips
OR (if you were not here for the test) 2-5 Strict Ring dips

1 minute rest

Every 30s x 16: 10-15% of 3 minute Max Strict pull ups
OR (if you were not here for the test) 2-5 Strict Pull ups

D. Skill Work (12 minutes) 30s Work, 30s Rest x 12, alternating (3 rounds):
1. Double KB Clean + jerk @ 2 x 12-24kg
2. Chest to bar
3. KB Snatch (from hang) @ 24/16kg
4. Alternating pistols

NOTES:
B. Jerk work today focusing on the split jerk. Same principles apply as last week’s “power jerk” variations: Behind the neck jerks remove the need to navigate around the head and so are great for feeling the straight bar path in the jerk. BTN jerks also make it easier to get to the ideal finish position overhead where the bar is over the top of the spine and the middle of the foot. Pay close attention to these two things on the BTN jerks then try to get the same feeling on the regular power jerks.

C. Continuing to build from last week, we now have another 2 sets added on. Same principles as last week: take note of what you hit last week. If over the sets your reps decreased and you found it difficult to finish the sets unbroken, then this week start with less reps. If last week you managed to stay consistent throughout the sets – well done! – aim for the same thing this week. Perfect reps get you stronger, crap reps get you injured!

D. Focus points for each of our skills today:
– KB C+J – Keep the KBs close through the clean so they are not swinging away from you then back at you to “hit” your shoulders. Instead think about a similar motion to the regular barbell clean. The jerk is hugely effected by the quality of your rack position, so make sure fists are under chin, wrists are straight and KBs are firmly resting on your forearms and biceps.
– Chest to bar – If you have chest to bar butterfly, use this time to work on the efficiency of the movement, smooth cycling, straight body. If you have kipping well but not butterfly, use this time to learn butterfly. If you have kipping but not consistent/efficiently, use this time to work on kipping. If you do not have kipping pull ups at all, use this time to work on the efficiency of your kip swing. Your coach can give you pointers to focus on, specific to what you are struggling with.
– KB snatch – continue to work on the “pull and punch” motion of the KB snatch to get rid of the dreaded bruised wrist and instead have the KB roll smoothly onto the wrist. If you have this down then focus on cycle speed.
– Alternating pistols – with how much we have practiced this movement you should feel you are progressing towards a full and efficient pistol. Try today to move on to a more advanced scaling option if you haven’t already. If you have pistols then this will be continued speed and cycle rate work.

Crossfit Karlstad