Yakima CrossFit – CrossFit
Warm-up
With a partner, row 2000m switching every 100m. Start with the damper at 1 for the first 100 each, then 2 for the next 100 each, all the way to 10. Get a feel for each setting and see where you feel most efficient.
Then, 2 sets:
10 empty bar power cleans
15 double unders
10 empty bar split jerks
15 double unders
Gymnastics
Monday Pull-Up Work (Day 7) (Take no more than 10 minutes to complete all 3 sets)
3 sets of the following:
3 strict weighted pull-ups (use a dumbbell between your legs that you can drop)
5 strict pull-ups
7 kipping/butterfly pull-ups
-rest approximately 2 minutes between sets-
Go heavier than last week (even if it’s only for one of the three sets) or if you scaled, make the scale harder (less assistance or more reps).
All 15 reps must be completed as a set where you don’t drop off the bar. Drop the dumbbell after the first three reps and continue with the strict/kipping pull-ups. Use the following scales:
Less reps (2-4-6 or 1-3-5), or 3 sets of max effort reps using the strict pull-up scale you’ve already been using.
Clean and Jerk Complex
Take 12 minutes to build to a heavy of the following complex:
2 Power Clean + 3 Split Jerk
Drop the bar after the first clean (not touch and go)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
10 minute time cap
Cool down
3 sets:
10 GHD sit-ups
10 med ball cleans @ 30/20#
45s each side pigeon