Posted by & filed under Workout of the Day.

Don’t forget to sign up for THE OPEN and register as a judge… competitions start THIS FRIDAY!!!!  If you plan to compete in the FNL’s event from 430-730pm then you need to register as a judge as well.  You will be expected to judge a heat either before or after you compete.  Ask a coach for more details.



Dynamic Warmup & Mobility: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Shoulders – Spend a couple minutes working a Lacrosse Ball through any sticky spots around your Scapula

Strength: Minute 16 – 35
Split Jerk 1-1-1-1-1-1 or Power Jerk if you have some physical limitation

Start your warm up with an empty bar from the rack. Warm up your Jerks in sets of 2 – 4 reps for your first 2 sets. Then increase the load with incremental jumps of 20 – 50 until you reach 75% of your 1 Rep Max Jerk for your first working set.

Once you have started your working sets, you should consider making smaller incremental jumps to find a strong effort. Make sure you catch the barbell with locked out elbows to count the rep.

Workout: Minute 36 – 60
4 Rounds of:

30 Double Unders
6 Dumbbell Push press 35/50
3 Wall Walks
10 Toes to Bar
Wall Walks will work the same way we have been doing them in our skill practice. Start in a prone position on the ground, push yourself up, and begin to walk your legs up the wall. DO NOT rush the wall. If you are very comfortable walking on your hands, you may walk all the way to touch your chest when your hands are reach a foots length from the wall. Otherwise, modify by walking as far as your comfort will let you or complete a push-up plus a 10’ forward/backwards bear crawl.

Complete 5 Rounds starting every 4th minute.
300 – 500m Row
40′ Bear Crawl Forward & Backwards
10 – 15 Toes to Bar or Strict Sit-ups