Friday, November 1, 2019

20.4 - Box Jump - C&J

Friday, November 1, 2019

Crossfit Golden

Warm Up

air squat
pass through
strict press

clean deadlift
high pull
hang power
power clean

footwork drills
split stance press
split jerk

test
5x jump step down
5x step up jump down
5x step up step down

C&J
65, 95, 115, 135

20.4 (Rx)

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

20.4 (s)

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap: 20 minutes

"Rx where I can, scale where I must," Pat Sherwood.  This one is going to be a doozy.  I have a clean & jerk PR of 155# set on 06-21-2019.  I also have a recent build to heavy single clean & jerk of 130# set on 08-29-2019.

I feel like I can get 135# C&J, but they will look like Ben Smith's 315#.  The question is do I go Rx, get 75 reps and then grind at 135# the rest of the 20 minutes.  I feel like I could finish and do a last round of step ups with a tie break of around 15 min (120 Rx reps?).  R1 at 4:30; R2 at 13:30; R3 BJ only.

Alternatively do I scale, get 160 reps and then grind at 135#.  In this scenario, I could possibly finish the 135# barbell at steal a few more med ball step ups before the 20 minute cap (170-200 scaled reps).  R1 at 3:30; R2 at 8:30; R3 at 12:30; R4 at 19:00; R5 start BSU.  I will not get a rep at 185#.  Getting the 155# in a workout would be open magic.

I think it will come down to how the 135# barbell feels during warm-ups.  If I am confident under it, I will go Rx.  If I am sketchy, I will scale.  I will also ask my coaches.

Considering that my pec is still healing, this is the best case scenario workout.  Pull-ups are a quintessential Crossfit movement and I am very surprised we have not seen them yet, but we certainly will next week.

20.4 (Rx)!

I warmed up as planned and tested the C&J.  At 65#, I could touch and go.  At 95# and 115#, I could do singles and push jerk..  At 135# I felt more comfortable at a split jerk.  Finally I did a good rep at 155#.  I also tested (1) box jumps/step down, (2) step up/hop down and (3) step up/step down.  Considering my goal, I opted to conserve energy rather than chase a tie break time.  After talking to Greg, I was committed to going Rx.  I knew I could move the 135# bar even fatigued.

3..2..1..Go!  I went out at a smooth pace for the step up and step downs and finished the first round at 1:39.  I did single power clean and push jerks at 95# and finished around 4:20.  The next round of step up and step downs were considerably slower and I finished at 6:13.  Next I moved to the 135# bar and the plan was to do single power cleans and push jerks.  Although I started to take longer breaks, I still finished ahead of plan at around 12:30.  I tried to move faster on the last round of step up and step downs, but my tie break was 14:23.  I took 30 seconds and then loaded the 185# barbell.  At around 16:00 I gave it a pull and got it to about belly high, but did not even try to get under it.  While fatigued, I felt reasonably good after this workout.

I wore lifters, velcro belt, knee sleeves, wrist wraps and taped my thumbs.

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