1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Functional Fitness, Part 1

December 12, 2017

***If you bought a gift for a child from the Angel Tree, please bring it in tomorrow***

CrossFit Oakdale held a Self Defense Seminar on Saturday.  5:30am warrior Brett showed some basics skills, tactics and awareness drills to keep us safe in the modern world.

Now, if you are talking self defense, you are going to have to think about protecting yourself from getting punched, or potentially punching someone.  To do this effectively, you are probably going to want to assume some kind of stance.  In almost any type of ready stance, you are going to set up with your power leg back.  Except in weightlifting – there your power leg normally goes forward.

Alison commented how strange it was to take a stance so different from her Split Jerk stance.  Well, folks lets fix that.

We will follow our Clean and Jerks Progression, except when you do you Clean and Split Jerk, you will change which leg goes forward.

In the workout, it will be Push Jerks – fight for that position.  If the weights are heavy, please scale so it’s heavy but each round should present a challenge.

Workout of the Day

Strength/Skill

Clean and Split Jerk

3 sets of 2, 70%

For each set, switch the leg you place forward.

Conditioning

21 Push Jerks 135/85

15 Push Jerks 165/115

9 Push Jerks 195/135

Take the bar from the ground. 

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