For TimeMetconWeightliftingBenchmark10:00

Quarterfinals 23.3

5 Rounds

Gymnastics

Weightlifting

Solo

Workout Details

For Time

10:00

5 Rounds for Time:

5Burpee Box Jump Over

1Clean-and-Jerk

↳ 275/185 lbs (125/84 kg)

Original WOD

5 Rounds for Time:
5 Burpee Box Jump Overs (30/24 in)
1 Clean-and-Jerk (275/185 lbs)

Coaching Tips

Strategy

1Consider breaking the burpees into smaller sets to maintain pace over the rounds.
2Focus on a smooth transition between movements to save time.
3Prioritize form over speed for the clean-and-jerk, especially as fatigue sets in.
4Maintain controlled breathing during burpees to avoid gasping for air before the lifts.
5Utilize a mental strategy - think of the WOD as smaller chunks rather than focusing on the total rounds.

Safety Considerations

Technical Focus

Ensure proper form during the clean-and-jerk to avoid injury.

Recommended Warm-Up

General Warm-Up:

2 min Easy Row - 2 min easy

Mobility Work:

Hip Flexor Stretch - 30 sec each side(Hold to open up hips.)
10 Shoulder Dislocations(Use a resistance band or PVC pipe.)
10 Ankle Mobility(Focus on improving squat depth.)

Activation Exercises:

2 rounds

5 Burpee(Focus on landing safely.)
5 Clean-and-Jerk with an Empty Barbell(Emphasize form and technique.)

Scaling Options

Intermediate

Reduce weight on clean-and-jerk by ~20% and modify burpee box jump overs as needed.

1
burpee box jump over
Burpee Step-Ups instead of jumps.
2
clean and jerk
Use lighter weight.
Weight: 220/150 lbs (99/68 kg)

Scaled

Reduce weight on clean-and-jerk by ~40% and modify burpee box jump overs as needed.

1
burpee box jump over
Burpee Step-Ups instead of jumps.
2
clean and jerk
Use a lighter weight barbell.
Weight: 165/110 lbs (75/50 kg)

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