“For over a thousand years Roman conquerors returning from the wars enjoyed the honor of triumph, a tumultuous parade. In the procession came trumpeteers, musicians and strange animals from conquered territories, together with carts laden with treasure and captured armaments. The conquerors rode in a triumphal chariot, the dazed prisoners walking in chains before him. Sometimes his children robed in white stood with him in the chariot or rode the trace horses. A slave stood behind the conqueror holding a golden crown and whispering in his ear a warning: that all glory is fleeting.”–General George Patton
Warm-up Drills
I. Speed Rope
II. Coach’s Choice
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent.
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“Osteogenesis“
3 Rounds for time
500m Row
100ft x KB Overhead Walking Lunge (32/24kg)
50 x Double Unders
Notes: The KB Overhead Walking Lunges are with one arm at a time, with left and right sides being responsible for 50ft of travel per round. Use appropriately challenging weights today for the Overhead Walking Lunges. On a different note, feel free to click the name of the WOD for a link to an interesting article that applies to all CrossFitters from every age division.
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Skill Development
I. Mobility with a torso and thoracic emphasis.
II. While maintaining a sustainable pace that facilitates thinking and working towards movement refinement; athletes will be encouraged to work towards that next level of work capacity and achievement regarding the Still Ring and Bar muscle-up (transitions).
“Split Jerk 2’s”: 135# x 2 (PR! for 2 Reps)
“Osteogenesis“ : 21:53
(Goblet Lunges 20 kg) ; SUs x 3 with 0/10/20 DUs in the 3 Rounds, respectively.
“Split Jerk 2’s”: 135# x 2 (PR! for 2 Reps)
“Osteogenesis“ : 21:53
(Goblet Lunges 20 kg) ; SUs x 3 with 0/10/20 DUs in the 3 Rounds, respectively.
Jerk: 2×225# PR ?.
Got 1 of 2 at 230, also a PR ?.
“Osteogensis”: 18:41 scaled (24kg).
Push Jerk: 80×2 (85×1, though it was more of a push press…which was a PR!)
Osteogensis: 27:33 (11kg/SU’s)
Split Jerk: 155#x2, 165#x1
“Osteogenesis”: 21:10 Rx’d