Thursday, March 24th 2016
GETTING JUMPING
We are big believers that CrossFit teaches life lessons through fitness. It constantly presents stressful situations that force you to dig deep to attempt to overcome them. We often are rewarded with that feeling of victory but there are also those moments where we come up short. Those setbacks (and particularly our reaction to them) are the moments where we really can grow That is what makes us stronger.
The CrossFit Open has presented some very difficult workouts that have really pushed people with some tough workouts and particularly challenging movements. I think the greatest example of that was workout 16.3 (10 snatches + 3 bar muscle ups or 5 jumping chest-to-bar Pull ups). Many athletes really struggled with those chest-to-bars as it requires a lot of strength at the end range of motion. If getting strong enough is a goal of yours here is quick video with some training ideas.
Some final notes to add. As you get better at jumping chest-to-bars at higher consider lowering the weight stack to make the movement more challenging. Be sure you are jumping off our heels and lean back as your are executing that deep pull.
If you do not have strict pull ups the focus of your training should be J-Hook pull ups. Here is a video on J-Hook pull ups
Take 12-15 minutes to find a new 1 RM Box Jump
Score = Height
15 Back Squats
12 Box Jumps
5 Rounds
Fitness: 95/65
RX: 135/95
RX+: 155/105
COACH’S TIP: A different type of stimulus today. The load on the C&J should be heavy enough that after each round you need to take 15-30 seconds to compose yourself for the lift. Pick a challenging load, but something you can lift with good form while fatigued.
Ahna and Tanique give new meaning to the phrase “ladies who lunch” by crushing the noon WOD…
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