Think you can’t fit it all into an hour? Watch Gary Baron work his magic.
The Rocklin CrossFit co-owner and coach begins with a group warm-up that looks like more than just a warm-up. For the first 25 minutes, members perform movements related to walking mechanics, speed training, body positioning, kinesthetic awareness, ankle mobility, agility and plyometrics. A technical lift follows. On this day it’s the split jerk.
“Work on technique, or if you have that technique developed, then you can start working on your strength component,” Baron says.
Then it’s a complex—3 sets of 20—with the actual workout immediately afterward. Finally, the session ends with core-stabilization training.
And a coach is with the group every minute, Baron notes.
“The whole time you’re moving. The whole time you’re getting instructed, making sure you get efficient motion, moving safely. And then work up toward that intensity down the road.”
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Additional reading: Coaching Correct Technique in the Split Jerk by Bob Takano, published Aug. 31, 2010.