For TimeMetconBenchmark10:00
Quarterfinals 23.3
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
5 Rounds for Time:
5Burpee Box Jump Overs
Box height: 30/24 in
1Clean-and-Jerk
↳ 275/185 lbs (125/84 kg)
Time Cap: 10 minutes
Coaching Tips
Strategy
- 1Pace yourself; focus on maintaining form rather than rushing through the rounds.
- 2Consider breaking the burpee box jump overs into smaller sets if needed, especially if fatigued.
- 3For the Clean-and-Jerk, prioritize technique over weight, especially in later rounds.
- 4Don't waste time during transitions between movements; set up your equipment close to your workout space.
- 5Use your legs to drive through the Clean-and-Jerk for more efficient lifts.
Safety Considerations
Technical Focus
Ensure proper form in the Clean-and-Jerk to avoid strain on the lower back.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Focus on warming up the whole body.)
Mobility Work:
- Hip Flexor Stretch - 1 min per side(Opens up the hips for the Clean-and-Jerk.)
- Shoulder Dislocates - 1 min(Improves shoulder mobility for the lifting.)
Activation Circuit:
2 rounds- 3 Burpee Box Jump Overs(Build coordination and familiarity with the movement.)
- ... 3 Clean-and-Jerks (lightweight)(Practice the technique with a lighter weight.)
Scaling Options
Intermediate
Reduce Clean-and-Jerk weight by ~20%.
- 1
clean and jerk
Weight: 220/150 lbs (100/68 kg)
Scaled
Reduce Clean-and-Jerk weight by ~40% and modify burpees if needed.
- 1
clean and jerk
Weight: 165/110 lbs (75/50 kg)
- 2
burpee box jump overs
Burpee Step-Over