Workout of the Day
LIFTING PREP/METCON
EMOM x 12 Min
A. 30 sec Bike
B. 6-10 ea Single Arm High Pull
C. 4-6 Barbell Kang Squat (empty bar)
D. 4-6 Tall Box Jumps
Notes:
Utilize these three movements to get your body prepped and ready for a productive lifting session!
High pulls: start light and work up to something heavy by the third round.
Kang squats: stay with an empty barbell and pause a beat in each position (hinge, squat, hinge, stand).
Box jumps: use a relatively low box and land as high as possible, ideally with hips fully extended.
STRENGTH
A Clean Pull + Mid Hang Clean
6 x (1+2)
C. Pause Front Squat
3×3
Notes
Take 6 sets to build towards a moderately heavy, technically perfect complex. You’ll complete 1 clean pull followed by 2 mid hang cleans. See the video and notes below to help you practice well today!
After your cleans, leave some light weight on the bar and move it into the rack to get right into your squats. Use a controlled descent, pause for 1 full second at the bottom of every rep, and then stand without “bouncing” after the pause.
You may build in weight or do sets across, but the focus today is on excellent technique: vertical bar path, no loss of spinal position, and a rock solid pause at your best depth.
CrossFit Group Class Programming Template (WK1/8)
The May UpsideDown Class series was pushed back one week and will now start on Monday 5/20
The Upside Down Class Series meets once a week for four weeks and are offered at two levels:
May Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.
Mondays 5/20-6/10 5:30-6:30pm
Sign up here!
May Intermediate Series
Intermediate level is for students who have worked on foundations with Coach Suzanne Michelle previously and would like to progress further.
Mondays 5/20-6/10:30-7:30pm
Sign up here!
Vertical Finish for Clean Pulls
The following 1:30 video and text are by Catalyst Athletics and pertain to today’s training and what you’ll be seeing more of this cycle.
It gets confusing at times, but in supplemental exercises, we don’t necessarily want to try to mimic the associated Olympic lift precisely.
Snatch and clean pulls are a perfect example. The purpose of the exercise is not to perfectly replicate the motion, but to develop certain physical qualities that contribute to our ability to snatch and clean more.
The biggest difference between a pull and a lift, besides the obvious lack of motion down under the bar, is that we want to extend the entire body vertically at the top rather than leaning the trunk back with only the legs vertical as we’d see in a snatch or clean.
This allows us to better train balance, and forceful, complete and properly-directed leg drive through the extension, commonly missing in snatches and cleans.
We get the added benefit of improving our ability to keep the bar moving up the body instead of away after contact.
Push vertically through the whole foot and stretch the body straight up, and continuing to push into the floor until the bar stops moving up.
Keep in mind, there are dozens of other pull variations and many involve a different finish position to address specific goals. Apply this to conventional pulls.
