ALSHARHAN'S CROSSFIT WOD
WOD:
WEAKNESS
INTO YOUR
STRENGTH
Combine moves you
like with ones you don't to improve any physical
weaknesses
while still having
something to look forward to!
CLEAN & JERK
AL SHARHAN'S
CROSSET WOD
СrossFitQ8 trainer
#Haya_Al_Sharhan tries to tailor her Workout Of The Day (WOD) so that there's a little something for everyone to enjoy - and be tested by of course. She says: "I like workouts that are a combination of movements I enjoy and movements that are not my strongest. That way I'll be improving on a weakness but I still got a little something to look forward to".
• Stand with your feet planted on the floor and a 40kg
barbell in front of you.
• Bend at the knees and grab the bar with an overhand
grip, just wider than leg hip width.
• Drive through your heels to pull the weight up.
. Some people jump up to get the 'clean' momentum for the weight to past your chest.
. When the backs of your fingers are on your shoulders, push the weight upwards (this is the jerk) until your arms are fully extended with the elbows locked.
. Hold at the top then return the weight to the floor.
Trainer's Notes
"Any workout that includes a barbell movement usually gets me excited, that's why this WOD starts with the clean and jerk barbell move. Normally when it comes to barbell
work I say: 'he heavier the better'. The 40kg weight in this workout is relatively light, depending on your level. The second movement - burpees - is something I never look
forward to and I know many would feel the same way, but the rep scheme of 10 to 1 makes this a fast paced workout and each round gets easier as the reps go down. Good luck and see you next time!"
BURPEE BOX JUMP
• Start on the ground in a push up position with a box or bench ahead of you.
. Push through your arms and chest so that you jump up off the ground and land with your feet planted where your hands just were.
. As soon as your feet land, swing your arms back to jump off the floor and land with two feet on the box in front of you.
• Stand straight for a second, then jump back off the box again, back into the original push up position.
• Repeat as required.
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