10/15/2020

Strength:

STRENGTH ON A 15:00 RUNNING CLOCK...

Build to a Moderate-Heavy Complex of…

2 Push Jerk + 1 Split Jerk*

*Bar can come from the rack or floor.

WOD:

5 ROUNDS FOR TIME

400m Run

12 Push Jerks RX (155/105) CFC1 (115/75) CFC2 (95/65)

SCALING *Reps, Loading, Volume*… Strength -- We are looking for athletes to build to a moderate-heavy complex- for our newer or more deconditioned athletes, we can increase the rep scheme and give them a structured plan (ex: 3 sets of 3 Push Jerk + 3 Split Jerk) to help them dial in technique rather than trying to get super heavy with a movement they may not be confident with. Workout -- All athletes should be moving consistently through this workout! Run should take no more than 2:30 each round, which we can cut the distance of if needed for any athletes that struggle with the run, and the Push Jerks should be broken into no more than 3 sets each round- we can scale the weight here to allow athletes to keep moving, or we can cut back the reps to 8-10 if the volume will be too high for some of your athletes.

*Movement Adjustments*... Strength -- Change up the movements for newer athletes! The Push Press + Push Jerk complex can be used if there are any athletes unable to perform the Split Jerk or are just having trouble with it. Workout -- We can sub any monostructural movement for the Run (Row = 500m, Bike = 1200m / .8 miles), and we can sub a Hang Power Clean if any athlete cannot go overhead today!