SHRED CrossFit WOD 12.9.21

1x [ 2 Dip Drives + 1 Push Jerk + 1 Split Jerk ]

• Begin the first set at a conservative loading. Make sure you feel comfortable with prioritizing positions before loading up significantly.
• The goal of this drill is to increase loading to build strength, but it is also to maintain a vertical torso position throughout the dip drive drills.
• Also prioritize footwork. If you can’t control your footwork between the push jerk and the split jerks, then the weight you are using is too heavy.

Allow 15-20 min

Complete as many rounds as possible in 15 mins of:

5 Dumbbell Push Jerks, 50/35 lbs

7 Box Jumps, 30/24 in

There is nowhere to hide. We have two very explosive movements at a moderate but very manageable difficulty. The purpose here is to give you no room for rest and to push your performance. Scaling is straight forward today. You want a load on the dumbbells that you know you can cycle for the whole workout with no breaks. We want a height for the jumps that is higher than your normal height, but still something that you can do every single time without hesitation. Aim for 14+ rounds. All we want is to put you in that no hiding place.

This workout will reward two aspects. First, proper mechanics. In a power-driven workout, efficiency in energy-expenditure will be fundamental. Make sure your dip and drive on the push jerks are solid and vertical. On the box jumps, prioritize a good launch position and a good landing position. If these two are solid, the jump will go neatly. In both movements, focus on your breathing and keep a relaxed tension in your core. The second aspect that will be fundamental is pacing. Try to go out at a conservative pace so that when that 8-minute mark hits, you have the energy to keep piling rounds like a maniac. No hiding workouts are the best ones to get in the zone. Make sure your scaling helps you get there. FLOW!

MODIFICATIONS
DUMBBELL PUSH JERKS
Decrease Load

BOX JUMPS
Decrease Height
8 Single Dumbbell Alternating Box Step Ups