Archive for April 25, 2012

Thursday 20120426 Open Workout

Posted: April 25, 2012 by totactfit01 in Uncategorized

Skill:

Medball Cleans

Picture courtesy of FunctionalStrengthCrossFit

Straight from your CF Journal Study Guide

SETUP:

• Stance = shoulder width or slightly wider/ Weight in heels/Back arched/lumbar curve locked in/Shoulders over the ball/ Ball on the floor between the legs with clearance for the arms/Arms straight, palms on outside of the ball; fingertips pointing down

EXECUTION:

• Accelerate through the heels from the ground to full extension of the hips and legs/Shrug, with straight arms/Hip retreats; land in a full front squat, with the elbows beneath the ball/Stand to full extension with ball in the rack position to/complete the movement/Return to setup

Here’s the progression we’ll go through

1. Deadlift (focus on good setup)

2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)

3. Front Squat (focus on depth of the catch)

4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)

5. Full Medicine Ball Clean

Burpees

The coaches will go into technique before class, as well as go over scale options such as walking your legs back instead of dropping down.  Well also touch on how the pushup down does not have to be strict.  You can actually use it as a mini break as long as you catch your body safely.  For extra research, take some time and look up some good videos on certain websites like mobility WOD or CrossFit HQ.

WOD:

10! (10-9-8-7…)

For time

Burpees

Medball Cleans (20/14)

Box Jumps (24/20)

So 10 Burpees, 10 Medball Cleans, 10 Box jumps, 9 Burpees, 9 Medball Cleans, 9 Box Jumps, ect….

Cash Out:

Take a good 5-10min to stretch the hips and legs

Video Courtesy of Reebok CrossFit.  I dare you to watch this and not want to do a WOD!  Get some!