CrossFit – Tue, May 27
3 Sets: For Quality
1:00 – :45 – :30 Bike (increasing intensity)
8 Romanian Deadlifts
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean (Not TnG)
–
2-3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
TnG Power Clean
Clean Pull + Low Hang Power Clean + Tng Power Clean
Level 1:
Clean Deadlift + Hang Power Clean + Low Hang Power Clean
Masters 55+:
Clean Deadlift + Hang Power Clean + Low Hang Power Clean)
Starting @ 60% of 1RM Power Clean
Goal: Technique Proficiency, building to around 80-85% of Power Clean
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Look for a rapid turnover with fast elbows and fast feet.
Modifications:
We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.
For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.
12:00 EMOM
minute 1: Max Power Cleans
minute 2: Rest
minute 3: Max Calorie Bike
minute 4: Rest
Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Goals: 6+ Reps on Power Cleans, 18/13+ Calories on the Echo Bike / Assault Bike or 20/16+ Cal Bike Erg
Stimulus: Battery Work and Quad Stamina
RPE: 8/10
Primary Objective: Maintain Power Cleans on the 10 sec mark
Secondary Objective: Increase calories on each set of the Bike
Level 2:
As prescribed
—
Level 1:
12:00 EMOM
minute 1: Max Hang Power Cleans
minute 2: Rest
minute 3: Max Calorie Bike
minute 4: Rest
Hang Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
3 Sets: For Quality
15/15 Single Leg Hip Thrust Off Bench
15 Weighted GHD Hip Extensions
:45-:60 Weighted Forearm Plank
