6/23/2011

''Heavy Push/Split Jerk % Ladder & Thumper'' (06.24.2011)

Warm-up Drills (06.24.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Heavy Push/Split Jerk % Ladder'' (06.24.2011)
Warm-up Sets:
Warm-up by working through incrementally heavier loads as needed before moving through the heavy % based sets/reps. Use your true one rep maximum only to determine loads.

Push/Split Jerk % Sets:
5 x 70%
3 x 80%
3 x 90%
3 x 90%
1-3 x 95%
1-3 x 95%
1-3 x 95%

Notes: Attempt to execute each set without dropping the barbell between reps. The last three heavy sets require a minimum of one successful lift at the load prescribed. Those athletes that decide to try for 2-3 successful lifts with 95% of their max may dump the bar between reps, providing they immediately bring it back to a front rack position and proceed.
1-Rep Maximum/Percentage Calculator

Post loads/reps for each set to comments.

''Thumper'' (06.24.2011)
Complete as many reps as possible during each of the following work intervals.
2:00 x Double-unders
2:00 x Wallball (20/14lbs)
1:30 x Double-unders
1:30 x Wallball (20/14lbs)
1:00 x Double-unders
1:00 x Wallball (20/14lbs)
:30 x Double-unders
:30 x Wallball (20/14lbs)

Post total reps for each movement to comments.

Mobility WOD

CrossFit Endurance WOD (06.24.2011)
''Mack's :20 x :10''
Complete the prescribed distance in as few rounds as possible of (:20 on x :10) rest
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post times to comments.

4 comments:

Peter said...

Heavy Split Jerk Ladder
115/125 (F) - Getting weaker...

Thumper: 20# Wallball and SU's.
WB's 35/20/13/8 = 76
SU's 188/118/74/48 = 428

Josh Lev said...

heavy split jerk max- 190

Thumper
WB's.. 117
SU's.. 398

sdaghir@gmail.com said...

''Thumper''
71 x Thrusters (65lbs)
252 x Double-unders

Kim said...

Heavy Push Jerk 90#
Thumper
WB 65
DU's 72