Wednesday, April 25, 2018

WOD Wednesday #67

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps

As Many Rounds As Possible in 15:00. Three movements in each round today, a Row for calories, Box Jump, and Push Jerk. The row is like every other Row. 15 calories in each round.

You can jump on anything, but we typically jump on wooden boxes or steel steps of varying heights. Today it’s 30” (24” for women). Launch your jump with both feet leaving terra firma at the same time. Land on top of the box (or bench, stair, bumper of your pick-up truck, large farm animal) with both feet and then stand straight up on the top. Since we are training and not competing today I strongly suggest that you STEP down rather than jumping down and “rebounding” right back up. There is a rare but measurable risk of injuring your Achilles tendon by rebounding. The risk is higher for women and for anyone who has ever taken the antibiotic Cipro. 10 Box Jumps per round.

The Push Jerk is the 3rd and most technical in the overhead series, one of the nine fundamental movements taught in CrossFit L1 seminars. Taking a barbell loaded to a total load of 185lbs. (~125 for women) from a rack the movement proceeds in the following: Dip->Drive->Catch->Stand->Return bar to rack position. Dip: slight bend of knees and closing of hip angle. Drive: rapidly straighten knees and open hip angle while you drive the barbell up from the rack. Catch: drop under the partially lifted bar, locking out your arms as you once again bend your knees and slightly close your hip angle. Stand: stand up with the bar held overhead. 5 per round.

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