Tamalpais CrossFit WOD September 2 2020

GENERAL WARM-UP

30 Seconds Each

Easy Bike/Run/Jumping Jax
Push-up to Down Dog
Hollow Hold

Moderate Bike/Run/Jumping Jax
Active Samson
Arch Hold

Faster Bike/Run/Jumping Jax
Shoulder Taps
Flutter Kicks

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Child’s Pose: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side

Push Jerk Complex

Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

WOD

3 Rounds:
25 Toes to Barbell
20 Push Jerks 95/135M-75/105
12/15 Calorie Assault Bike

DESCRIPTION

• Today’s conditioning piece balances out gymnastics, weightlifting, and mono-structural movements
• Your score is the total time it takes to complete the workout
• The intended time range for this workout is between 9-18 minutes (cap workout at 20 minutes)
• Before the conditioning piece, we’ll spend some time working strength and positioning in the Push Jerk
• We’ll build to a moderate 2-rep complex out of the rack
• The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch
• These pauses allows us to focus on maintaining a vertical dip and balanced catch
• Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load

PUSH JERKS

• The barbell will come from the floor for this movement, not out of a rack
• All reps should be push jerked (received with bent knees) instead of push pressed
• Choose a moderate load that you are capable of cycling for 20+ reps unbroken when fresh
• Within the workout, this should be a station you can clear in 2-3 sets

TOES TO BAR

• If you have 20+ toes to bar unbroken when fresh, complete this station as written
• If you’re not there quite yet, consider reducing reps or choose a variation from the “modifications” section

ASSAULT BIKE

• Reset the monitor to “0” after each round
• See the bottom of the page for Assault Bike “modifications”
• If you’re short on bikes, stagger athletes by 2 minutes

PUSH JERK COMPLEX

• We’ll have 13 minutes to build to a moderate complex out of the rack
• The goal with this piece is to drill the push jerk and get a lot of sets in that support good technique
• If anything, we only want to get a little heavier than the weight we’ll be using for the workout
• We can aim to complete around 7-9 sets in during this time frame
• This works out to a set about every 1:30-2:00
• Look to get around to each athlete at least once for a piece of feedback that will carry over into the metcon
• This makes it easier to quickly reference the cue you gave them during the higher intensity piece

STRATEGY + WOD

GENERAL

• In today’s workout, there will likely be 1-2 stations that you feel more comfortable with than the others
• Playing to your strengths can help you clear some stations quickly while chipping away at the others
• For Example: You may choose to be more aggressive on the bike and push jerks, while working through more manageable sets on the toes to bar
• This format can create “intervals” within the workout, which builds in some recovery, keeps things interesting, and makes it feel like rounds are moving quickly
• Consider the sets listed below for the toes to bar and push jerks

TOES TO BARBELL

• 1 Set: 25
• 2 Sets: 15-10
• 3 Sets: 10-8-7
• 4 Sets: 8-7-5-5
• 5 Sets: 5-5-5-5-5
• 6 Sets: 5-4-4-4-4-4

PUSH JERKS

• 1 Set: 20
• 2 Sets: 10-10
• 3 Sets: 8-7-5 or 10-5-5
• 4 Sets: 5-5-5-5
• 5 Sets: 4-4-4-4-4

AFTER PARTY

3 RNDS

:20 sec  Hollow hold with 5# plate

:30 sec Elbow Plank alternating right arm & left leg, left arm & right leg

WORKOUT VARIATIONS

HOME GYM

3 Rounds For Time:
20 Strict Pull-ups
20 AbMat Sit-ups
20 Double Dumbbell Push Jerks
20 AbMat Sit-ups

Dumbbells: 35/50

MODIFICATIONS

PUSH JERK

• Double Dumbbell Push Jerks (20)
• Single Dumbbell Push Jerks (10 Each Side)
• Odd Object Shoulder to Overhead (20)
• Full Kettlebell Swings (20)

TOES TO BARBELL

• Max Reps in 2 Minutes (25 Max)
• Reduce Reps
• Feet as High as Possible
• Knees to Elbow/Chest/Waist
• 25 GHD Sit-ups
• 25 Toe Raises

ASSAULT BIKE

• Equal Calorie Echo Bike or Bike Erg
• Equal Calorie Ski Erg
• Equal Calorie Air Runner
• 20/14 Calorie Row
• 25/18 Calorie Schwinn Bike
• 300 Meter Run
• 200 Meter Trueform