100 burpees (chest to floor, jump vertical, clap overhead)
at the top of each minute stop and complete
10 double unders
*sub 20 single jump ropes
Who says you can't teach'em young.
Can you be the trainer and help Justin with some tips to help his clean and jerk?
8 comments:
Nice job Justin. Try less dip before the Jerk.
Looks good Justin--keep the arms straight just a little bit longer.
(hoping that's good advice! lol)
fweeeh! Dodged a bullet there!
Nice work Justin!
BDD....this is def not a big man WOD! Where's the heavy barbell?
Justin, You're pulling the bar up with your arms. That's easy to do with light weight, but you'll limit yourself with heavier weight or high reps. Instead, use your legs, shrug, and hip-pop momentum to get the bar floating up into the air. Drop underneath to catch. Also, on the catch, elbows should be out in front, pointing away from you. Your elbows are too low, underneath the bar. Your grip may be too tight on the catch which is causing that problem.
Two things to practice: getting the bar moving upwards using just your legs, shrug, and hip-pop. See how high you can get the bar floating upwards doing just that. Then practice getting comfortable in a front-rack position. Loose grip, weight carried on your shoulders near your neck.
Both of these adjustments shift the work done by your arms onto your legs. Your legs can handle more weight; perform more work; and provide more power.
Keep up the good work!
-Eustice
Hey guys just did this workout at home- 10.19 with singles! my hands r cut up though, basement floor isnt used to ppl pounding on it!
Hey Justin, its me....Dad. Read Eustice's post about 10 times and listen to Josh, Keith, Tanya, Cody, etc. and you'll be Crossfit games champ of 2020 (give or take a year or two).
Love ya....Dad.
ok thanks you guys
From Justin
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