WOD: Tuesday 230523
Listen, I know. I’m sorry, but at the end of the day CrossFit is aerobic, and that means you’re gonna have to run a bunch.
• Daily Focus
We are getting after a conditioning effort today that should get you primed and ready for the upcoming Murph. This is far enough out from Saturday for those gyms that are doing it on Saturday and in a prime spot to work as that last bit of stimulus for the legs to hit the runs on Murph right come Monday. Jerry is a class mixed monostructural CrossFit benchmark Hero WOD and we are excited for you all to tackle it today. We should spend some time today working on rowing and running mechanics to start the day prior to letting them blast off here.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.
-Run Machine Subs:
200 m =
15/12 Row/Ski Erg/Bike Erg Calories
13/9 Echo Bike Calories
14/11 Assault Bike Calories
20/16 Airdyne Calories
-Row: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie ski erg or bike erg. If we scale to the bike erg just double the distance here in order to maintain a similar stimulus.
metcon: Jerry
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi
Time domain: 20-30 mins
Time cap: 30 mins
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.
Accessories:
4 rounds for quality of:
10 L/10 R Half Kneeling Banded Paloff Press Rotations
10 L/10 R Single Leg Foot Elevated Glute Bridges
GHD Supine Hold, 15 secs