12/08/2014

 In Workout of the Day


Main – CROSSFIT

Today we start a new strength cycle. If you are in the fitness category, I recommend you come to the box 3-5x week on various days. If you follow performance, I recommend you come in on Mon-Wed-Fri and 1 extra day for a Met-con

Fitness

1. Jerk grip strict press with head tilt: 4 X 10 load by feel. –the 7th through the 10th rep should suck Rest @ :90

2. Front squat: 70% x5x6 sets – Relaxed hands and high elbows Rest @ :90

Metcon (AMRAP – Reps)

3. Tabata – Sit ups, plank, toes to rig, air squats

Performance

1. Jerk grip strict press with head tilt: 60% x10, 65% x10, 70% x10, 75% x8 – Chin up and eyes find the ceiling on each rep

2. Front squat: 70% x5x6 sets – Relaxed hands and high elbows

3. Hip clean: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 90-100% (% of full clean) x5x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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