Onsdag 22 december

A. Warm Up – AMRAP 5 minutes:
5 Seal to down dog
3x Lunge Matrix with overhead swing
10s Dead hang + 3 Scapula pull up + 3 Kip swing
8 Alternating BB overhead lunge @ 20/15kg

B. Jerk Werk (12 minutes):
0:00-3:00 – EMOM 3: 4 Jerk to lunge @ empty bar
3:00-6:00 – EMOM 3: 2 Jerk to lunge + 1 Split jerk @ 20-40kg
6:00-12:00 – EMOM 6: 1 Split Jerk building

C. Gymnastics Tests (8 minutes)
AMRAP 3 minutes:
Max strict ring dips

2 minutes rest and transition

AMRAP 3 minutes:
Max strict pull ups

D. 20s Work, 10s Rest x 26 (13 minutes) to work through 2 rounds of:
10 Burpee box jump over @ 60/50cm
15 Toes to bar
20 Hand release push up
25 Hang Power Clean + Push Press @ 42.5/30kg
30 Wall Balls @ 9/6kg

B. Similar work to the jerk werk from last week, we are dropping the reps a bit to add opportunity to increase the load. Try to keep the same back knee position you get on the jerk to lunge through the following split jerks. That 6 minute EMOM on split jerk singles can be spent drilling technique at a consistent moderate load or building to a heavy single.

C. The time has come to re-test our 3 minute max efforts! If you are not doing the movements Rx and you were here for this test before, choose the same movement difficulty as your original test to be able to compare scores. If you were not here for the tests then this will be your first baseline.
Scaling options:
Ring dip > box dips > DB push up
Strict pull up > ring row with top of rings at hip height. Take note of where feet are and keep them the same throughout.

A simple way to make progress on your last test:
Take your max 3 minute reps from the first test.
Add 10-20%.
Divide this number by 6.
This is how many reps you need to do every 30s in order to beat your last test!

D. 13 minutes of metcon, working through 2 rounds of the exercises in a 20s on, 10s off interval style.
This means that you work for 20s, pause for 10s, then at the start of the next 20s interval, pick up where you left off.
Because we have the 10s rest, we can afford to have a slightly higher pace than if this was 2 rounds for time.
Choose a movement cycle speed / pace that allows you to keep moving for the whole 20s. As we already have the 10s rest we definitely do NOT want to spend any of the 20s work period resting too!
The top standard is to finish the 2 rounds within the 26 intervals. The level down from that is to get as far as you can!


Crossfit Karlstad