1) Warmup
Full Range of Motion (FROM) Warmup
2A) Strength & Conditioning (Gym WOD)
For time, 21-15-9 repetitions of:
Deadlift (225/155)
Burpee
2B) Strength & Conditioning (Home WOD)
“Death by Burpees”
On a continuously running clock...
Minute 1, do 1 Burpees
Minute 2, do 2 Burpees
...
And so on, completing the number of Burpees required for that round and resting for the remainder of the minute. If you cannot complete the required reps within the minute, your workout is done. Report rounds and reps completed.
3) Skill
4-5 Push Jerk progressions (see notes) with PVC / barbell / light weight
Post loads and results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times; IF there is a late start due to weather, shoot for 0800 or coordinate other times in the comments section)
Warmup. First test run of the FROM! If executing from home, do whatever you can with what chu got or sub similar movements if needed. Review of the warmup here:
S&C. Compare (sort of) to 11.06.13. Same loads and movements, different structure. Might help determine your approach or scaling if needed. Perfect DL reps every time, especially as you tire. Set that back angle and retract the shoulders, minimizing bounce at the bottom. If you find yourself doing Death by Burpees at home? Don't suffer alone...recruit your kids and spouse.
Skill. For your Jerk progressions…recall back to On Ramp/Level 1. Do the following sequence first with PVC pipe from the front rack position, then using the bar only (or weighted per your ability):
- Jump & Land (bar in the rack) x 3 -- stick the landing!
- Dip-Drive-Dip & Press x 3 -- drive yourself under the bar. Perfect position on the catch -- external rotation of the shoulders, pull the bar apart, and fight to keep chest up.
- Repeat 3, but while you’re down there…hold that deep catch position, and Press x 3.
- Full Push Jerks x 3 -- Stand to full extension, reset, and execute