Wednesday, December 9, 2015
CROSSFIT CLASS
Strength:
1) Back squat: Work up to a heavy single in 10 reps or less.
*This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.
WOD:
Complete 10 rounds of:
5 back squat (70% of max of the day from above)
5 box jump 30/24
*90 seconds rest
OPTIONAL BARBELL WORK: For advanced athletes only in place of the WOD.
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.
WEIGHTLIFTING PROGRAM:
- Barski cleans: (all from the hang positon) no straps are allowed. Do not put bar down. Work up to 75%x3x5 sets.
- Clean deadlifts: work up t 100%x3m 100%+10 lbs x 3, 100%x3+20 lbs. make sure your form is the same form you use when cleaning. Take bar to launch positon then straight to the high hang position. Return the bar to the floor the same same path you got it up.
- Rack jerks behind neck: work up to a heavy single.
- Good mornings: 3 x 10 reps to a 45 degree angle. Last rep needs to be explosive