Strength Complex
Push Press + Jerk
WOD “Graduate”
10 S2OH (155/105) RX+ 205/145
20 Pull ups (5 Bar Muscle ups RX+)
30 Burpees
40 Walking Lunges (20/20)
AMRAP 14
WOD Brief
A heavy complex to get us started allows us to focus our training on moving the bar overhead and pull from our power reserves. The combination of both movements the push press + a jerk must be completed for that set to count. We will take time to get the weight up and then begin working through 6 heavy complexes. You will ultimately lift less than your one rep max for the the jerk, given you are doing a push press first, but as part of our larger training cycle this will build your strength across both movements.
Focus on driving that bar straight up, each and every rep. Split or push jerk is fine. Show control at the top of the lift before dropping it.
The WOD is the Graduate, congrats to Coach Joey for getting it done!
We have a 14 minute AMRAP and start off with a heavy shoulder to overhead bar. Any method is allowed, so long as the bar begins on your shoulders (front rack) and ends with you locked out overhead and full lockout. Scale the weight to your heavy and let’s get these 10 reps.
Pull-ups may be done any style and should be a quick area to chip away the reps (BMU for those RX+).
BURPEES – two feet down, two feet back, jump in the air, arms overhead is a good rep.
Finally 40 walking lunges – knee touches the ground please.
**The graphic is a fun representation of relative motor recruitment by movement, and highlights the potency and source of results found in our programming based on the CrossFit methodology. Source is Charlie Francis with some updates by recent contributors, other sources unknown.**
Box Brief
High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!
This week Jimmy is at Olympic training camp (Power Monkey) and will be sharing materials, videos, and insights. This is to enhance our coaching methods and continue to find ways to better our fitness. Jimmy is working one on one with Cassidy Lance, Jason Leydon, Hinshaw, Dave Durante, Chad Vaughn and McCoy this week. **Please share any questions to Jimmy for any information or insights from this group**
Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.