Warm-Up: CrossFit Warm-Up x 1
Barbell Complex (45/25lb) 6 reps x 2
-Hang Squat Clean
-Behind the Neck Press
Foam Roll glutes and IT Band
MetCon – Oktoberfest WOD #2:
3 Rounds for Time
50 KB Swings (50/35lb)
Finisher: Foam Roll
-Guess who? Yes, it might seem like a guest post…because it’s been way too long since I have posted on the site. I sincerely apologize, and it is only due to less than ideal circumstances that deal with time issues. What I am going to delve into today on the post is something that needs to be “cleaned” up dramatically in our gym (pun intended): the Clean. Many of us have a far way to go in our form…and “cleaning” up our form will carry over directly into faster MetCons, a larger 1RM in the lift, and into the pull of a snatch. We all know these help us reach our subjective goals. How many times a week do we use the clean in some context? Whether it be a Power Clean, Hang Clean (Power or Full Squat), Clean High Pulls, Squat Clean, or a full 1RM Clean & Jerk, the ability to do all these well facilitate an extremely well rounded athlete…which is what we’re trying to be after all, right?
Mastering The Clean
-The coaches at CrossFit Ktown have been talking about teaching a specific class on a Saturday morning that addresses the problems that we see daily at the gym. This class will run around 2 hours with two different sections. The first section will include an in depth breakdown of the components involved in the clean, as well as plenty of time for all of you to ask questions about anything you see worthy to address. For the meantime (before now and the class), begin to take notice in deficiencies that you possess and note positive things in others. WRITE THESE THINGS DOWN IN YOUR BOOK, THAT’S WHY WE HAVE THEM! But I don’t need to preach on this because you’ve heard us say it all before, right?
The second will involve instruction on:
Obviously there’s a lot more that we’ll go over, but I don’t want to ruin all of the lovely knowledge we’re going to lavish upon you in the workshop! Can’t wait to see you there…
Post to comments what you’re most excited about learning from this workshop