Wednesday’s @home edition


Skill:

3x10 - Jack Knifes

**Athletes will start lying flat with their arms outstretched overhead then finish by touching their heels in the crunch position shown below. Please perform the first few rounds as a class then athletes may finish on their own.


Strength:

Strict Press

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x3@80%ww

1x3+AMRAP@80%ww


@Home / No Barbell Option:

6x5 - 1-Arm TEMPO Press w/ KB/DB/Other Object

  • 6 sets of 5 reps R&L

  • May be performed seated or standing

  • TEMPO: 40X1

  • 4 = 4 sec lower from TOP of press

  • 0 = no pause in the BOTTOM or start of press, go directly into next rep

  • X = explode and press as quickly as possible to the top of press

  • 1 = 1 sec pause at the TOP of press before next rep


WOD:

10 min AMRAP:

200m Sprint (approx 45 sec work)

2 (1R+L) KB/DB Shoulder to Overhead (50-53/30-35)

2 Jack Knifes…(Rd 1)

200m Sprint

4 (2R+2L) KB/DB Shoulder to Overhead

4 Jack Knifes…(Rd 2)

200m Sprint

6 (3R+3L) KB/DB Shoulder to Overhead

6 Jack Knifes and so on adding +3 reps until time expires…(Rd 3)


NOTES: Score Completed Rounds + Reps. The KB/DB Shoulder to Overhead may be performed with a press, push press, or jerk and equal reps will be performed on each side of the body (e.g. 10 reps = 5 right then 5 left). All reps will be completed on one side before switching to the opposite side. Athletes may scale to sit-ups as needed. If performing jack knifes, a yoga mat or something to sit on is recommended.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com