Workout of the Day
STRENGTH
A. Every 2 minutes for 9 sets, complete (18 minutes):
Advanced
Clean Waves (% of Clean 1 RM)
1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%
Example (163# 1 RM)
3×105, 2×115, 1×125
3×115, 2×125, 1×130
3×125, 2×130, 1×140
Beginner
2 Cleans (every 3 sets, increase weight)
Notes
This cycle we are introducing the concept of wave training to our Olympic lifting.
Wave training is the practice of building up in weight, then back down, and back up again, for multiple “waves”. Ideally your technique should be very consistent – from the empty bar to your heaviest reps.
Most lifters are accustomed to increasing weight across sets, but jumping back down in weight will allow you to more easily make technical corrections between sets. The weight changes will also make you more aware if you’re not extending enough, if your timing is off, or you’re rushing the lift.
There are two main methods of wave training:
Waves of both the reps and weight
Waves of just the weight
For the first 4 weeks of this cycle, we’ll be focusing on waving both the reps and weights to allow you to pay more attention to detail on your technique while still working up to a heavy percentage of your max.
B. Clean Deadlift
3×3, building
Notes
The Clean Deadlift is an extension of our clean pull and allows us to overload our pull. The slower speed of the deadlift will allow increased focus on position, posture, and balance.
Generally, the clean deadlift can start at 80-120% of your best clean. If you are significantly limited by your technique on the clean, you may need to go to a heavier percentage to train strength in your pull. Regardless, choose weights you can perform the pull with proper positioning.
CrossFit Group Class Programming Template (WK1/8)
Coach David dropping into CrossFit Kona while in Hawaii