Challenge: Group Pause Power Cleans PVC/Open Barbell Drill. Clean and Pause in the Receive. Hold the Receive until all athletes are in good position, then recover. Goal is to start with a longer pause and shorten amount of time required in the pause. Clean and Jerks should reflect this bar path positioning. (-: Set up for WOD
Either piece must have no loss of lumber. Goal to find True “clean” 1Rep. Have Coach watch your heavy sets. Stop the pull if loss of lumbar happens. Reverse Grip OK for these. 5X5 Please use regular or hook grip.
aka: “12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Please Choose between 2 options of todays WORK. We are not doing both.
A) Warm Up:
Row 2 Mintues then as a group:
Snatch Balance PVC - Neural Spine. Pause in an active squat, as low as you can w/ as minimal loss of lumbar as possible. AS GROUP. Balance. Receive. Pause. Stand. 3 Sets of 3.
Sots Press Facing Rig. Focus on Upper Torso and Hip mechanics over depth here. 3X3 - Light Load Drill - Barbell is perfect.
Todays Work Includes:
Challenge: 15 Minutes to build to today's feel good heavy snatch balance. If major butt wink is present catch as low as you are able before losing the lumbar. You will figure this out in the above skills. Goal Consistency. Not Load. Add load when consistency and mechanics are present.
WOD: Squat Snatch
Build to todays Feel Good Heavy. Again. Consistency here. No more than 3 failed attempts. Feel Good Heavy means heavy load before any loss of mechanics.
B) Row 5 K.
*Note: This can be all out of a recovery “light” row. Let your coach know if you plan on choosing this option. (:
3 Rope Climbs (start on a different movement if ropes are taken or sub 3 strict pull ups for each climb)
20 Sit Ups
30 Ball Slams
40 Russian Twists
L1 - 20 Min Amrap
Row 200 M
10 Ring Rows OR 3 Negative Pull Ups
20 Sit Ups
10 Ball Slams
10 Russian Twists
Challenge: AS PART OF WARM UP AND to be completed as a group : PVC Tall Jerk Sets of 3. Sets depend on how quickly you hit good foot mechanics. Aim for no more than 5 sets total. Then: Split Jerk 7X3 - Pause in dip and pause in receive. If you are having to constantly adjust the footwork, you are too heavy.
Challenge: 20 Minutes - Max Weighted Strict MU. Goal5#
Scale 1- unweighted Scale 2- EMOMX20min - Banded Turn Over and finish the dip Scale3- Practice pulling rings to arm pits in the false grip. Please complete some dips here too w/ band if needed. Any scale here athlete needs to begin in a good false grip position.