Under Jerks

21
Sep

Under Jerks

IRIDIUM CrossFit – CrossFit

Finish the workout between 10:00-15:00.
Each set of double unders should take no more than 1:00.
Complete DB/KB Push Jerks in no more than 4 sets in every round

Warm-up

PUSH JERK & JUMP ROPE PROGRESSION

Progression // Focus

1) Jump and Land (Hands at Sides) // Hip Extension and Footwork

2) :20 Single Unders / Rest :20 / :20 Singles Unders

3) Jump and Land (Hands at Shoulders) // Hip Extension and Torso

Position

4) :20 Double Unders / Rest :20 / :20 Double Unders

5) Jump, Punch, and Land with Arms Extended Overhead // Timing

6) :20 Double Unders / Rest :20 / :20 Double Unders

7) Push Jerk with DB’s (Lighter than workout weight) // Timing and

pushing against the DB’s into the partial squat.

Skill Work

PLYOMETRIC SKILL SESSION

EMOM 12:

Minute 1 | 5 Depth Jumps

Minute 2 | 5 Box Jumps For Height

Minute 3 | 5 Box Jumps From Seated

Metcon (Time)

3 Rounds of:

Rx+

25 DB/KB Push Jerks (50/35#)

50 Double Unders

25 Weighted Step-ups (24/20″)

50 Double Unders

RX

25 DB/KB Push Jerks (35/20#)

25 Double Unders

25 Weighted Step-ups (24/20″)

25 Double Unders

Beginner

3 Rounds For Time:

20 DB/KB Push Jerks (15/10#)

60 Single Unders

20 Step-ups

60 Single Unders