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May 22, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are closed all day today for the start of the California Super Regional in Del Mar. You can follow the action live at games.crossfit.com as Team CrossFit Davis starts at 9:25AM, Kaitlyn begins at 1:10PM and Kirsten’s heat is at 1:40PM.[/creativ_alertbox]

Strength

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.

WOD

AMRAP in 10 Minutes
21 Wall Ball Shots 20/14lbs 10/9′
15 Box Jumps 24/20″

Workout notes:  Wall ball shots are something that we do frequently and that is for good reason.  For every rep you perform practice holding the med ball at chest height and maintaining and upright torso.  As you fatigue you will have a temptation to lower your chest in an effort to make the squat easier but resist that notion and reinforce perfect squat form. Focusing on holding the med ball goblet style can help develop the correct mechanics of the movement.

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