CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Find a fast pace that is sustainable for all 5 rounds, while focusing on proper mechanics and technique for the Hang Squat Cleans.
ATHLETE FOCUS…
Speed under the bar for the Hang Squat Cleans.
TOTAL TIME…
32 minutes. (Workout and Finisher)
Warm-up
2 Rounds…
20s Work 10s Off
Med Ball Deadlifts
Burpee Broad Jumps
Med Ball Front Squats
Inchworms
Med Ball Hang Squat Cleans
Plank Hold
Movement Prep
– 5 Dip, Drive, High Pull
(Bar Close elbow high)
– 5 High Hang Power Cleans
(vertical jump & landing position)
– 5 High Hang Power Clean + Front Squat
(landing with feet in squat stance and Full ROM)
– 5 High Hang Squat Clean
(dropping/pulling under the bar)
– 5 Hang Power Clean
(pulling with patience to high hang position extending through the legs)
– 5 Hang Squat Clean
(utilizing the hips & speed under the bar)
Metcon
Metcon (Time)
5 ROUNDS…22min TC
500m Row – 400m Run
12 UB Hang Squat Cleans
(60/45-45/30-30/20)
.
.
Scaling Options…
Row…
Scale Distance down
400m Run
Bike ?Cals / 2min
HANG SQUAT CLEAN…
Scale the load down
Hang Squat Snatches Hang Power Cleans
Core
5 Rounds
20s Work 10s Off
Roll Outs / Sit Ups
Russian Twists