With the CrossFit Games just over a week ago, now is the perfect time to play with some of the event themes, loads and movement patterns we saw presented. The beauty of the sport from a programming perspective is that we can make slight tweaks and hit a stimulus very similar to what the athletes get a chance to experience on the competition floor.
Today, we hit the clean ladder of sorts!
3:00 bike or row
__________
10 Walking single leg toe touch (5 each)
10 Walking quad stretch (5 each)
10 Walking shin up (5 each)
_________
3 wide air squat
3 normal air squat
3 narrow air squat
2 rounds
__________
10 barbell front rack stretch (5 each, rotate side to side)
________
3 Front Squat
3 Deadlift
3 Squat Clean
2 rounds
Build to a heavy single clean in 15:00.
You can use any variation you want–power, split, squat!
RXConditioning:
10 Cleans at 60%
8 Cleans at 70%
6 Cleans at 80%
4 Cleans at 85%
2 Cleans at 90%
For time.
Cleans can be done in any way. You should load your own barbell!
Intermediate:
10 Cleans at 60%
8 Cleans at 70%
6 Cleans at 80%
4 Cleans at 85%
2 Cleans at 90%
For time.
Cleans can be done in any way. You should load your own barbell!
Baseline:
10 Cleans at 60%
8 Cleans at 70%
6 Cleans at 80%
4 Cleans at 85%
2 Cleans at 90%
For time.
Cleans can be done in any way. You should load your own barbell!
Terminal knee extension
3×15
+
Glute hip thrust
3×10 with 1 count pause at the top of each rep
