Warmup:
2 rounds of:
200m Row
5 Squat cleans (bar only)
5 Presses
5 Pull ups
200m Run

Strength:
Work to a heavy Power clean

WOD:
“Christine”

3 Rounds for time of:
500m Row
12 Bodyweight deadlifts
21 Box jumps

Post power clean loads and Christine time to comments.

______________________

Iron Maven’s shoulder series, ironmaven.com

______________________

The Burgener Warmup, CrossFit Journal (free video download)

Anytime someone asks me what they can do to improve their snatch and clean and jerk, my first answer is always, “Do the Burgener Warm up every single day.” It is one of the best ways to not only drill positions, but I guarantee if you do it every single day and do it correctly, your lifts will improve. And by every single day, it means every day, whether you lift that day or not.

The key though is performing each movement precisely and accurately. How you move in the Burgener warmup will manifest in your lifts. For example, on the first movement, the down and up, your dip should be short and your torso upright; if you dip low and your torso comes forward, when you lift, your torso will come forward (which means the lift will be forward, and we all know that leads to bad things).

Coach B says, “Practice doesn’t make perfect. PERFECT PRACTICE MAKES PERFECT.” So when you practice the Burgener Warm up, practice it PERFECTLY.

Post thoughts to comments.

Media:
Tuesday WOD, November 13, 2012

6 thoughts on “Tuesday WOD, November 13, 2012

  • November 12, 2012 at 9:13 pm
    Permalink

    Please be careful tomorrow while doing “Christine” the first box jump is very difficult. Seen a lot of people reck their shins on this one. Good Luck!

  • November 12, 2012 at 9:48 pm
    Permalink

    Oh man I wish I could be there for this one!!!! My first box “jump” today definitely only happened in my head…

  • November 12, 2012 at 10:30 pm
    Permalink

    Videos of those box jumps maybe?

  • November 13, 2012 at 7:22 am
    Permalink

    Power clean 205#.
    Christine 9:37 RX.

  • November 13, 2012 at 10:28 pm
    Permalink

    Power clean 115 lb
    Christine 13:34 (BW DL 135 lb)
    Leanfit 10 rds + 9 reps w/ 85 lb C&J

Comments are closed.