220919

18
Sep

220919

CF Barbending – CrossFit

Warm-up

Bodyweight Upper Flow (No Measure)

2-3 Rounds:

8 Yoga Push-ups

8 Prone Snow Angels

8 Scapular Pull-ups

8 Side Plank Rotations/side
https://youtu.be/V-hKuAfWNUw

Weightlifting

Push Jerk (5 x 3 ascending or across E5MOM)

Every 5:00 x 5: Complete your Jerks, then row 400/300m @ a “recovery pace”

Scaling:

Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

https://www.crossfit.com/essentials/the-power-of-progression-part-1-push-jerk

Beginner Option:

10 minutes of push jerk progression practice.

Push press 3-3-3-1-1