Warm up and perform 3 attempts at a max for the day.
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Exposure 16 of 16.
Open Workout 11.3
AMRAP 5 Minutes:
Squat Clean 165/110
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a Full Squat-Clean Thruster, a Power-Clean Front Squat followed by a Split Jerk, or anything in between, as long as the three key positions are reached. The barbell begins on the ground. Touch-and-go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar over the mid-line. Score a point for each Clean and a point for each Jerk. So, 1 full clean and 1 jerk = 2 points.
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Zen and the Art of Crush Week
By David Osorio
Originally posted 10.17.11
In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures . In both of these instances, the intention is for the pilot to become more tuned into the “now”. At CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt. You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done. Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing “now” embrace it and stay on task. Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task. If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!
How do you mentally prepare for Crush Week? Tell us in the comments!
Yesteday’s Whiteboard: Squat | Burpees, Toes-to-Bars
Donny Shankle Hang Cleans 200 Kilos YouTube
Schoolhouse Rock, the Foundation of This Country The Hairpin