16MAY18 Tiger Blood

CrossFit Rise Above – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Childs Pose – :30 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Teaching

Warm-up (No Measure)

Clean

Hips and Elbows Up

Going from the clean into a jerk, getting the bar to a proper shelf position will make the second half of the movement easier to execute. While most athletes are pretty good about getting hip extension, the direction of that hip extension is often guided in the wrong direction. If athletes send the hips forward, the bar travels away from the body and the arms have the pull it back to the shoulders. Instead, we want to think of extending the hips straight up with the elbows escorting the bar straight up the body along the shirt.

Movement Prep

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

Jerk

Split Jerk

Despite the split being the most efficient receiving position, many athletes are able to lift more in the push press or the push jerk due to the more complicated footwork pattern of the split. For these athletes, the strength is likely there, so the skill will take priority. To find this balanced split position, we can have athletes step back into a lunge. In this position, their front knee should be slightly behind the ankle. The back knee should be just under the back hip with the toe on the ground. When athletes stand up halfway they will find their split jerk position. If they were to lean and fall forward, the foot that moves forward first will likely be the front foot in the receiving position. The biggest fault we see here is a straight back leg which puts most of the weight on the front foot. Making sure the back knee is bent every rep will be important to avoid this. For resetting, athletes will recover their front foot and then back foot.

Movement Prep

2 Strict Press

2 Push Press

2 Push Jerks

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

3-Position Clean + Split Jerk

Movement Substitutions

Push Jerk

Weightlifting

3 Position Power Clean and Split Jerk

Build to a Heavy Complex

The three positions are from the pockets, one inch above the knee, and the floor.

Pairing up in small groups, athletes will have 15 minutes to build to a “heavy” complex. The limiting factor for most will likely be the split jerk. When building in weight, we can take into account maintaining quality split jerks, not just cleans. While building in weight is an option, athletes may stay at a load that they feel comfortable working on sound technique as well.

Metcon

Metcon (Time)

“Tiger Blood”

3 Rounds For Time:

10 Clean and Jerks (135/95)

400 Meter Run

While the split jerk will be used in the complex, push jerks will likely be the best option within “Tiger Blood”. The clean and jerks within the metcon should be a weight that athletes could complete 10+ unbroken repetitions when fresh. If unable to run, complete one of the following:

500 Meter Row

40/28 Calorie Schwinn

28/20 Calorie Assault Bike

In workouts that last more than a few minutes, pacing and strategy does make a significant difference in improving times. In roughly a ten minute workout, barbell strategies will differ, but one thing can remain the same. That is limiting the amount of time not moving. It is ok if athletes choose to do singles on the barbell, but they can aim to complete a fast set of ten singles. If they decide to chip away at the barbell in sets, we want to make sure the time between sets is minimal. This short rest also applies to transitions from the run to the barbell. On the runs, athletes can move at a pace that allows them to maintain their plan on the barbell once back inside. With the workout ending on a run, they can look to make their last one their best effort of the three.

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