WOD
 | Mon, Mar 23 |  |
 Coach J
Another heavy day today - a press and jerk complex!
There is a technical focus to it as we'll be working on split jerks today!
If you're interested in increasing your strength and muscle mass then these are the days you shouldn't be missing 💪
See everyone there!!!
|
 | Gymversary: Coach J(13) |
| CrossFit 20260323 | Upper Body Strength 20260323 |
CrossFit 20260323
(Weight)
WARM-UP:
200m walk
AMRAP x 4mins:
:30 machine of choice
5 inchworm + push-ups
5 air squats
5 up-downs
WOD MOVEMENT REVIEW & WARM-UP:
Push press + push jerk + split jerk
3 sets:
3 push jerks + split jerk
– Build to starting workout load; 60% or more of your 1 RM jerk
– Take the bar from the rack
HEAVY DAY! WOD: Every 5:00 for 7 sets
Rx:
STIMULUS
3 push presses
2 push jerks
1 split jerk
– Build in load each set
– Lift every 5:00
MODIFICATIONS:
-Self-scale load based on capacity
STIMULUS NOTES:
Heavy overhead day with a technical focus
Overhead complex that requires technical proficiency and execution
The push press is the gatekeeper of strength, while the push jerk and split jerk will be very technique-dependent under fatigue
STRETCHING:
1:00 banded shoulder stretch/side
| 0% |  | |  | 0% |
| 1st | 85 Rx | Julie A Mon, Mar 23, 2026 | | 2nd | 70 Rx | Carmille Mon, Mar 23, 2026 | | 1st | 175 Rx | Kyle Mon, Mar 23, 2026 | | 2nd | 165 Rx | Joey P Mon, Mar 23, 2026 | | 3rd | 145 Rx | Coach C Mon, Mar 23, 2026 |
| Kyle | 175 Rx | | | Joey P | 165 Rx | | | Coach C | 145 Rx | | | Coach J | 125 Rx | | | Joe S | 125 Rx | | | Julie A | 85 Rx | | | Phil | 70 Rx | | | Carmille | 70 Rx | |
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Upper Body Strength 20260323
(Reps)
Warmup
For 5-7 minutes
-45s moderate row
-10 Banded up and over OR banded pass through
-5 Push up
-10 Bird dog
--Then--
For 30-45s each
-Floor chest stretch
-Kneeling chest stretch
–-Then–-
Build to your first dumbbell bench press using warmup reps of 3-2-1-1-1 or more reps.
Strength
Dumbbell bench press
-5 x 8
*Rest 2-4 min between sets.
Workout
Amrap in 20 minutes
-4 Seated triceps press 45-95lbs
-6 Dumbbell pull over 35-70lbs
-8 Dumbbell fly 25-70lbs
-12 Diamond push up
*Rest 1 min
Accessory
Banded tricep pushdown
-4 x 40
*Rest as needed between sets.
| 0% | | | | 0% |
| 1st | 180 | Kathleen Mon, Mar 23, 2026 | | 2nd | 150 | Cassy Mon, Mar 23, 2026 | | 3rd | 90 | Kristie Mon, Mar 23, 2026 | | 1st | 214 | James H Mon, Mar 23, 2026 | | 2nd | 188 | Coach C Mon, Mar 23, 2026 | | 3rd | 180 | Phil Mon, Mar 23, 2026 |
| James H | 214 | scaled | | Coach C | 188 | scaled | | Phil | 180 | scaled | | Kathleen | 180 | scaled | | Cassy | 150 | scaled | | Coach J | 150 | scaled | | Brice | 150 | scaled | | Kristie | 90 | scaled |
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