WODs

"Jack Be Nimble…"

Context:  Competition–  Why breaking up sets in the middle is better than resting between movements.

Skill Practice Warm Up: Spend 8 minutes working up to a challenging snatch balance or heaving snatch balance.

Metabolic Conditioning:Jack” (HERO CrossFit WOD)

20 minute AMRAP (as many rounds as possible)

10 Push Press (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/115#)

10 American Kettlebell Swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

10 Box Jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)

Scaling Guide: 7 – 15 rounds, about 1:30-2:00 per round.

Coaching Tips: Feel free to crank out a few rounds in a row in the beginning, but don’t maintain a blistering pace for long. Start breaking it up so that you rest during the middle of the kb swings and box jumps first. It is best if you can do the push presses in one set since you’ll have to pick the bar up again every time you rest. It should look something like 3 box jumps, 10 push press, 5kb swings, rest, 5 kb swings, 7 box jumps, rest. By resting in the middle of the sets, and not in-between movements, you’ll move faster when doing the work as opposed to slowing down toward the end of the set (and get blown up more). Use a bit more arm press on the push presses (and less leg drive) since you aren’t using your shoulders for anything else.

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