Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (No Measure)
Establish Mid Hang Clean Position (same position of snatch mid hang, except in clean hand position)
From the position, do Jump Drills x 15 jumps.
Mid Hang Points to remember:
Vertical shins
Weight in the heel to mid-foot area
Slight bend in knees
Back is set tight with lumbar curve
Bar is on the mid thigh
Shoulders are slightly in front of bar and knees
Head and eyes are directed straight ahead.
When jumping, keep in mind:
Don’t use any countermovement, or shift to the balls of the feet, to jump vertically as high as possible. Hips are slightly hyperextended.
Both hips and knees are extended simultaneously.
Weightlifting
3: Hang Clean Pull (3×5, with perfect technique)
http://www.catalystathletics.com/exercise/361/Hang-Clean-Pull/
Start with PVC, only move to bar if you have perfect technique.
Cues to remember:
Start jump similar to motion in jump drill, but maintain control of the force to keep the feet in contact with the floor.
Use shoulders and lats to push the bar back against the body throughout extension.
Same rules apply to the hang clean pull as the snatch pull.
We will be doing this work from the mid-hang position that we’ve been working on.
Conditioning
4: Metcon (Time)
200 Cal Assault Bike (or row)
Every 4 min complete 12 Ring Dips
If we have more than 6-9 in the class, we will change the workout to the contingency WOD below.
4.2: Metcon (Calories)
Contingency WOD:
15 minute partner AMRAP:
One partner rows, AD, or AB while the other completes the following:
12 Ring Dips
200 meter run
Score is the total calories. Post the machine you used in your comments.
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