push jerk

10/8/14 Wednesday

Admin 5 Comments

Performance

A. Build to a heavy Push Jerk in 5 attempts

*Warm up with the bar as much as you want but once you throw weight on the bar that counts as 1 attempt.

 

B. Build to a heavy Split Jerk in 5 attempts

*Same scheme as above

 

C. EMOM for 15min (5 sets each);

Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in A or B above.

Min 2 – :45sec hollow rock hold

Min 3 – 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.

*Goal for Min 1 and 3 is cycling these weights efficiently with perfect mechanics. Cycling with poor mechanics will not only put you in jeopardy of getting injured but it will also not allow you to improve as an athlete.

 

D. Three sets each, not for time, of:

Front-Rack Mobilization x 60-90 seconds

 

Competition

Wod will be posted at gym

1/24/14 Friday

Admin 2 Comments

REGISTER for the 2014 Reebok CrossFit OPEN!

Sign up ASAP and select Calibrated CrossFit as your home Affiliate!

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

 

These workouts will be done at Calibrated every Saturday b/w 10am and 1pm.

The WODS will be no different from any other training day except everyone will have a judge and a Heat they are assigned to. Immediately following there will be a cookout for everyone who participated.  Despite your ranking this will be a great way to help our Calibrated Community grow while setting some awesome goals for your future in CrossFit!

If you choose not to sign up there will still be a 9am class every Saturday to get your workout in.

 

Performance

A. 
On an 18min continuous clock, take,

8 minutes to build to today’s heavy Push Press,

6 minutes to build to today’s heavy Push Jerk,

4 minutes to build to today’s heavy Split Jerk

+

10min Rest and set up for Backsquat

+

B. 
Back Squat; 4 sets, rest 2min b/w sets

6 reps @ 65%

4 reps @ 75%

2 reps @ 85%

Max Reps @ 85%

*No excessive pause at top of max rep set. 2 seconds at most!

 

C. 6min AMRAP, of:

10 Power Cleans (135/95 lbs)

10 HR Push-Ups

20 Double-Unders

 

Competition

Wod will be posted at gym

1/17/14 Friday

Admin 1 Comment

Road to the OPEN

http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

 

Performance

A. 
Take 15 minutes to build to today’s heavy Complex of:

Push Press + Push Jerk

 

B. 
Back Squat, rest 2min b/w sets

6 reps @ 65%

4 reps @ 75%

2 reps @ 85%

Max Reps @ 83%

*Max reps set terminates with any excessive pause at top of movement (no more then 2 seconds)

 

C. 
2min AMRAP x 2 sets, 4min rest in between sets, of:

6 Thrusters (95/65 lbs)

6 Box Jump-Overs (24″/20″)

6 Hand-Release Push-Ups

*These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

 

Competition

Wod will be posted at gym