Saturday at Empower! Intermural Team Draw and Clean and Jerk 5×1
How is it going to stack up?
Intermural Team Draw for the 2024 CrossFit Open will take place this Saturday at 11am in the Open Gym after Big Cat’s group classes! Stick around after your workout, come back to the gym or join us by Zoom to find out who your Captain and team mates will be! Zoom link found at end of this post.
A Big Cat Special
This Saturday, you will go for 5 sets of single clean and jerks, with the opportunity to set a new 1-rep-max if you’re up for the challenge.
For most participants, each working rep will be at 80% of your 1-rep-max clean and jerk or a heavier weight. Novice athletes will perform higher volume sets with lighter loads, allowing for extensive technique practice.
The plan is to execute squat cleans and split jerks. All athletes will take a 3 to 5-minute rest between lifts. The majority of our warm-up time will be dedicated to drilling the clean and jerk to refine mechanics and provide ample time for technique practice. Up to 6 barbells can be on the platform, and we’ll be sharing bars. Ideally, partner with someone of similar relative strength.
See you all on the zoom, in group classes or in the open gym.
2 rounds, 0:30 each:
– Air squats
– Up-downs (modified burpees)
– Squat hold
– OS push-ups
Clean and jerk barbell warm up sequence (with a partner/empty barbell) 2 rnds / 5 each
– RDL (flat back)
– Hang muscle clean
– Hang power clean
– Front squat with pause
– Hang squat clean
– Bradford press
– Dips (torso vertical, feet grounded, knees slightly coming forward)
– Push press
– Push jerk
– Split jerks right
– Split jerks left
– Clean and Jerk
Clean and Jerk 1-1-1-1-1
Empower Intramural Team Draw 2024
Time: Feb 10, 2024 11:00 AM Vancouver