Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Mobility Drills
Impact/Focus: Push Jerk
*Warm-up as necessary, emphasis on Hip, Ankle, and Front Rack Mashing/Mobility between sets based on individual movement needs.
Every :90 seconds for 7 Rounds
Push Jerk 2-2-2-2-2-2-2
Notes:
- Climb weight or work to the following Benchmark “Grace” weight and use the Impcact/Focus as a technique and warm-up rep session.
- Weight may come from the rack or the floor based on athlete discretion.
Post scores to comments.
“Grace”
30 x Clean & Jerk (135/95lbs)
Notes:
- Grace is one of the fastest CrossFit benchmark workouts.
- Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
- Athletes should take time to drill the mechanics of each movement; working at sub benchmark weights to warm-up for 7-10 sets of 1-3 reps x Clean & Jerk (emphatically suggested…).
Post scores to comments.
Push Jerk: 125#
Grace: 3:27 Rx
Push Jerk: 35# DB’s
Grace: 3:04 (25# DB Hang C&J)
Push Jerk Doubles 225# (from the floor)
“Grace”
2:04 RX
cooldown row
3 X 500M w/ 1 min rest between sets
7:30 total time