1-9-26 Crossfit Daily WOD

herbstmetalart
6 days ago
1 min read

🟧 Repeatability

Workout Definition

"Repeatability"

3 SetsFor Time (including rest between sets)

500m Row

15 Burpees Over Rower

Rest 1:1

Intention: Anaerobic threshold. Can you match your first round time in the third round? Cues: Hard on the row, steady rhythm on burpees.

📌 Rx for Age Groups

50–54: As written

55–59: As written

60–64: Step-overs allowed

65+: Step-overs allowed; 400m Row

General Warm-Up (6:00)

Workout Definition

Purpose: Front rack prep and explosive extension.

2:00 Bike

10 Front Squats (PVC)

10 Clean Pulls (PVC)

5 Tall Cleans

ATG Squats

Horse / Duck / Kosack's / Windmill

Plank

Coach Focus: Fast elbows.

Specific Warm-Up / Prep (8:00) — Clean & Jerk

Drill the full complex.

🟩 Clean & Jerk Primer

Workout Definition

3 Sets

1 Clean Pull + 1 Power Clean + 1 Split Jerk@ 60% of 1RM Clean & Jerk

Intention: Priming the nervous system for heavy singles.

Cues: Extension before pulling under.

📌 Rx for Age GroupsAll Groups: As written.

Clean & Jerk 1x1

Workout Definition

Clean & Jerk for load

:#1: 1 rep

Comments

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