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Posts Tagged ‘Push Jerk’

Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Sunday 05.06.18

Warm-Up

A) Agility Primer, 2 Rounds:

7 Jumping Squat
4 Knees-to-Elbows
3 Broad Jump

B) Sprints x3 Rounds:

50m – rest 90 sec

C) 4:00 EMOM:

3 Barbell Power Snatch + 3 Overhead Squat

*Every minute perform the prescribed sequence of movements, empty bar

Strength

5 Rounds Every 90 seconds:

A) 1 Hang Squat Snatch + 2 Overhead Squat @ 70% of Heavy Single

* Complete section A every 90 seconds for 5 rounds

5 Rounds Every 90 seconds:

B) 1 Hang Squat Snatch + 1 Overhead Squat @ 75-80% of Heavy Single

* Complete section (B) every 90 seconds for 5 rounds

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Hang Squat Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

Overhead Squat: stay balanced through your midfoot and keep from falling forward by have active shoulders, external rotation in the shoulders/scapula.

Workout

4 Rounds:

3min AMRAP

100m Sprint
5 Hang Power Clean 155lb/105lb
5 Push Jerk 155lb/105lb
15 Sit-Ups

* Rest 90 sec between rounds

Workout Tip

We want to see how you perform when your heart rate is elevated from the beginning. Hold the bar after the last power clean and move straight into the push jerk. You should get through 1 round and past the run into the second. Built-in rest allows for recovery. Try to maintain a constant pace on the sprint, it shouldn’t be a jog, race a friend!

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Sunday 05.06.18

Warm-Up

A) Agility Primer, 2 Rounds:

7 Jumping Squat
4 Knees-to-Elbows
3 Broad Jump

B) Sprints x3 Rounds:

50m – rest 90 sec

C) 4:00 EMOM:

3 Barbell Power Snatch + 3 Overhead Squat

*Every minute perform the prescribed sequence of movements, empty bar

Strength

5 Rounds Every 90 seconds:

A) 1 Hang Squat Snatch + 2 Overhead Squat @ 70% of Heavy Single

* Complete section A every 90 seconds for 5 rounds

5 Rounds Every 90 seconds:

B) 1 Hang Squat Snatch + 1 Overhead Squat @ 75-80% of Heavy Single

* Complete section (B) every 90 seconds for 5 rounds

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Hang Squat Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

Overhead Squat: stay balanced through your midfoot and keep from falling forward by have active shoulders, external rotation in the shoulders/scapula.

Workout

4 Rounds:

3min AMRAP

100m Sprint
5 Hang Power Clean 155lb/105lb
5 Push Jerk 155lb/105lb
15 Sit-Ups

* Rest 90 sec between rounds

Workout Tip

We want to see how you perform when your heart rate is elevated from the beginning. Hold the bar after the last power clean and move straight into the push jerk. You should get through 1 round and past the run into the second. Built-in rest allows for recovery. Try to maintain a constant pace on the sprint, it shouldn’t be a jog, race a friend!

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Monday 01.08.18

Warm-Up

5 min EMOM (every minute on the minute):

10 Wall Balls 20lb/14lb
5 Walking Lunges

Then,

2 Rounds of:

5 Deadlifts
5 Power Cleans
5 Push-Ups

* Perform with empty bar

Strength

Back Squat

3 sets x 5 reps @ 70% of 1 Rep Max (or +5lbs previous session)

– Rest 2 min between sets

Strength Tip

Keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows

Workout

DT

5 rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

155#/105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Workout Tip

One of my favorite named Crossfit workouts, this can be very fast or you could underestimate it and fall apart. Be smart and perform this at your level, break up your reps early if that is what you need and commit to your plan. Breathe, quick transitions and move with technique before intensity. You got this, have fun and be sure to log your score.

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Saturday 12.23.17

Warm-Up

25 calories Row
20 Air Squats
15 Toes-to-Bar
10 Push-Ups
5 Front Squats, with empty bar

Strength

-Deload-

Front Squat

3 sets x 5 reps @ 50% of Heavy Single

– Heavy singles are generally 90-95% of an athlete’s 1 Rep Max

– Do 3-4 warm-up sets to activate your Central Nervous System with a lighter load

– Rest 90 sec between sets

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load

Workout

12 Days of Christmas

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pull

Workout Tip

This workout is done exactly like the song. You will start with 1, then 1 2, then 1 2 3, then 1 2 3 4 …. And so on until you finish the workout. Have fun with this and earn all your Christmas treats.

HAPPY HOLIDAYS!

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Sunday 10.29.17

Rest day, or:

Warm-Up

6 Rounds, 20 seconds work, 10 seconds rest:

Toes-to-Bar
Air Squat
Push-Up

Then:

4 Rounds of:

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

* With empty bar

Strength

12 Min EMOM (every minute on the minute):

1 Deadlift
1 Hang Power Clean
1 Push Jerk

– Do series in order every minute for 12 minutes @ 80% of Heavy Single. Heavy singles are generally 90-95% of an athlete’s 1 Rep Max.

Strength Tip:

Use hook grip for the deadlift and hang power clean. Remember to dip and load for the hang power clean, keep chest tall and knees track correctly.

Workout

15 min AMRAP:

15 Wall Balls, 20lb / 14lb
15 Kettlebell Swings, 53lb / 35lb
15 Box Jumps, 24” / 20”

Workout Tip:

Time to test your ability to go unbroken. Don’t stand around too long between rests or movements, 5-10 seconds at most. You’re powerful in the legs and it’s time to show them who’s boss. Turn off the ‘I’m tired’ voice in your head and knock out some reps.

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Bryan

Strength

5×5 Clean & Jerks, moving up from 60% of 1RM to 80% of 1RM

WOD

10 minutes AMRAP:

5 Box Jumps 24/18
20 Double-Unders
5 Kettlebell Swings 50/35

* Clean & Jerk is really your choice of Power Clean or Squat Clean then Push Jerk or Split Jerk

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