Announcements:
- TLC classes start THIS week! Help yourself with better movement! CLICK HERE to learn more.
- Congrats to Josh Brown, our newest coach . CLICK HERE
Events:
- CrossFit Games Viewing Party August 4th at Miramar CLICK HERE
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
– Metcon: The purpose of today is to focus on quality of movement for each interval. You should have at least 20-30s of rest after each set.
B) Warm Up/Mobility (3:00 – 15:00)
2 Rounds of 20s Work/10s Rest of:
1a) Abmat Sit-ups
1b) Alt. Box Step-ups
1c) Hang Power Cleans w. empty Bar
1d) Banded Pull-aparts
*Move through all 4 movements for a total 2 rounds each
Then,remaining time 8 Minutes perform coaches favorite Jerk Drills on coaches call.
C) Strength (15:00 – 35:00)
1) Jerk: 1RM. Rest 2:00
Beginner: Push Press: 5 x 5, adding weight if form permits.
2) Metcon Prep
2 Rounds of:
5 Hang Power Cleans
5 T2B
5 Box Jumps
Rest 60s.
D) Metcon (35:00 – 55:00)
EMOM 20:
Minute 1: 12 T2B
Minute 2: 12 Hang Power Cleans (115, 75)
Minute 3: 12 Push Press (115, 75)
Minute 4: 12 Box Jumps w. step down (24, 20)
Minute 5: 100 ft. Bear Crawl
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (65, 35) (50 ft. Bear Crawl)
E) Back + Delts (55:00 – 60:00)
2 Rounds of:
30 1-Arm Rows each side
30 Rear Delt Raises
Rest as needed.