Industrial Athletics – CrossFit
We are starting this day with some jerk practice as we get ready to test our 1 rep max jerk in a couple of weeks.
After that, we will move through a series of movements, each for 2 minutes. This will be similar to what we did last Friday. You want to keep your heart rate up. So, scale accordingly.
Split Jerk
E2MOM 8 MIn
1 Push Jerk (75-80% Split Jerk)
1 Split Jerk
Metcon (AMRAP – Reps)
1 Round for Reps:
2 Min Burpees
2 Min Double Unders
2 Min Row (cals)
2 Min Pistols
2 Min Box Jumps (30/24)
Scaling:
Platinum: As written above. Must jump up.
Steel:
1 Round for Reps:
2 Min Burpees
2 Min Double Unders
2 Min Row (cals)
2 Min Pistols
2 Min Box Jumps (24/20)
Brass:
1 Round for Reps:
2 Min Burpees
2 Min Single Unders
2 Min Row (cals)
2 Min Pistol Progressions
2 Min Box Jumps (24/20)
Bronze:
1 Round for Reps:
2 Min Burpees
2 Min Single Unders
2 Min Row (cals)
2 Min Lunges
2 Min Box Jumps (20/short box)