Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Banded Shoulder Distraction
1: Metcon (Time)
12 Sets for Time:
30% of Max Strict HSPU
Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets. If completed last week, your previous time will display below. Let’s see how close to it we can come, despite the additional 2 sets
2: “Pausing Jerk Drives” (5X3)
In the Pausing Jerk Drive, we have a 2 second pause in the dip position.
Percentages based off estimated 1RM Jerk:
Set #1 – 65%
Set #2 – 70%
Set #3+4+5 – 75%
Rest as needed between sets, but aim to keep it to 2:00 or less.
In the Pausing Jerk Drive, we have a 2 second pause in the dip position. Here, we have a chance to check in on a few key points of performance:
1) Heels. In the dip, we want the weight directly under our ankle bone. Referred to as the “heel arch”. Despite the weight being in this specific point in the foot, we need the whole foot glued to the floor. A common fault that occurs when we think “heels” is that our toes rise into the air. The more contact we have with the ground the better. Let’s glue the toes down while we find the heels.
2) Butt back. When we move into the dip, it’s a common fault to allow the hips to draft forward, even if just a bit. This is referred to as the “muted hip”. And in turn, as the hips mute forward, we place the weight towards the balls of the feet (if not further), and we’re jumping with quads and calves. As we know, our posterior chain (hips and hamstrings) are our power source. By getting the hips back in this dip, we’ll activate the posterior. It’s not to the point where our torso angle changes (shoulders stay stacked on top of hips), but we want to actively remind ourselves of this critical position.
3) Push into the bar. During the dip, it’s common for athletes to allow the bar to compress them further. And the bar may even move as we transition out of the dip. This translates to a loss in power, as the energy we generate from the posterior gets lost in the middle. Be big beneath the bar, pushing into it throughout, so that every ounce gets transferred to the bar when we drive up.
3: “Pausing Push Jerks” (5X2)
1s Pause in Dip, and Catch
On the first part, we have 5×2 pausing push jerks. In this movement, we have (2) pauses – in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.
Set #1 – 50%
Set #2 – 55%
Sets #3+4+5 – 60%
4: Push Jerk (5X1)
On the following Push Jerks, let’s build to a heavy for the day. With the option of a warming lift or two prior to, let’s start our 5×1 @ 70% and climb from there. Heavy today, but not an all time max. Let’s instead confirm the positions we drilled in the earlier parts with now more challenging loads… and fight off the bad habits.
MC: “Bel Air” (AMRAP – Rounds and Reps)
20 Dumbbell Hang CJ (50/35)
20/15 Calorie Row