Friday 2022.05.27

May 26, 2022

Schedule Update

On Monday, May 30th our schedule will be as follows:
  • 0800 Open Gym
  • 0930 CrossFit
There will be no class cap for the 0930 class. All other classes are cancelled.
Join us for a fun Hero Workout to celebrate Memorial Day!

Strength

Split Jerk

  • Build to a heavy single with a :05 pause in receiving.
  • Drop 10-15% and do 2 sets of 1 with a :05 pause in receiving.

Notes

Today’s strength is split jerks. You will begin by building up to a heavy single with a :05 pause in the receiving position. After finding that heavy single, you will drop 10-15% and perform two more singles with a :05 pause.

Your heavy single for the day only counts if there is total control in during the :05 pause. If your press out or shuffle your feet in receiving the bar, drop down in weight to allow more precise footwork.

Conditioning

In 2:30:

  • 27 Dumbbell Shoulder to Overhead
  • 30 Double Unders
  • Max Reps Burpees over Dumbbells

Rest 1:00

In 2:00:

  • 21 Dumbbell Shoulder to Overhead
  • 30 Double Unders
  • Max Reps Burpees over Dumbbells

Rest 1:00

In 1:30:

  • 15 Dumbbell Shoulder to Overhead
  • 30 Double Unders
  • Max Reps Burpees over Dumbbells

Rest 1:00

In 1:00:

  • 9 Dumbbell Shoulder to Overhead
  • 30 Double Unders
  • Max Reps Burpees over Dumbbells

Notes

Today’s workout is 4 intervals of dumbbell shoulder to overhead, double unders, and burpees. Each work interval begins with a buy-in of shoulder to overhead and double unders. With the remaining time you will complete as many burpees as possible. Your score is the total number of burpees completed throughout the workout.

The dumbbells should be light so that you can complete the 27 reps in 1-2 sets. Adjust the weight accordingly.

The double unders should never take longer than :20. Adjust the number of reps or substitute single unders.

Keep a smooth, consistent pace on the burpees throughout the workout. If you cannot jump over the dumbbells, step over.