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  • Writer's pictureJohn Fadel

Wednesday PVX/PVF: "Ungraceful" partner option

General Warm Up (6 Minutes) (3-9)

General flow :30 each

  • Get out jump ropes 

  • :30 Single unders 

  • Child’s pose lat  focus 

  • Thread the needle

  • Cat/cow

  • :30 Single Unders

  • T-spine elbow rotation from quadruped

  • Scap retraction from plank 

  • :30 Single unders

  • Push up

  • Push up to shoulder tap (faster cadence) 

  • Pike push up (focusing on head through window) 

  • :30 Double unders 


Strict Press 

Start First Working Set at 50% & Build To Heavy 

On the 2:00 x 3Sets: 

3 Strict Press

On the 2:00 x 2 Sets: 

1 Strict Press


"Ungraceful" 

On the Minute x 10: 

30 Double Unders 

Max Clean & Jerks (135/95)


Partner WOD option:

On the Minute x 20: 

Switching off every min

Partner A:

30 Double Unders 

Max Clean & Jerks (135/95)

Parter B:

Plank Hold (variations normal, side plank)


After Party 

Hollow Rocks 

1:00 Elbow plank after each set 

(Partner WOD covers the core work)

FOR THE COACH

  • Today we finish up our strict press cycle with an opportunity for athletes to PR their strict press in the final set. In part two we have a play on the classic CrossFit benchmark, Grace. Similar to Grace, our minimum rep target is 30 reps here. We want athletes to choose a moderate weight that allows them to maintain 3 reps minimum per minute by completing quick singles. Athletes should target :30 or more for clean & jerks every round

  • Double unders | :30 or less

  • Clean & Jerks | Light to moderate. Quick singles. 

The One | Teaching Focus
  1. In the strict press, athletes can focus on the speed of the bar in their press. 

  2. In the DU, athletes should focus on the speed of their wrist turn.

  3. In the clean, athletes should focus on the speed of their elbows through as they receive the bar in their front rack. 

  4. In the jerk, athletes should focus on the speed of their press under the bar after they jump. 

Modifications

Double unders

  • Reduce volume 

  • Single unders 

  • Plate / line hops 

  • Sub Ski 

Clean & Jerk

  • Reduce load 

  • Hang variation 

  • Sub DBs

  • Alt DB hang clean & jerk


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