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CrossFit SoChac – Virtual Training
Warm-up (No Measure)
3 SETS (W/ Empty Barbell) (5:00 Cap)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
HANG PULL (5 REPS ON YOUR CALL)
— Beginning w/ the bar just above the knees, shoulders should stay over or in front of the bar until it reaches the hips at which point they will pull slightly back and the athlete will shrug w/ elbows extended.
— Focus on keeping the bar close and giving a big shoulder shrug at the top of the pull.
HANG HIGH PULL (5 REPS ON YOUR CALL)
— Building off the last drill, we will see the same body position, same bar path, now with increased speed.
— This time, the elbows pull up and back as the bar travels up the body within close proximity.
HANG MUSCLE CLEAN (3 REPS ON YOUR CALL)
— Now that the elbows are moving, we use the Muscle Clean to drill speed in bringing those elbows around into the front rack as well as getting the upper body involved in the Clean.
— The feet should not move here, with the focus mainly on an aggressive hip + knee extension.
HANG POWER CLEAN (3 REPS ON YOUR CALL)
— Mechanically, we are looking for a lot of similar aspects of the Muscle Clean…aggressive hip + knee extension etc…but now with that extension, comes footwork, specifically the feet going from the jumping stance to the squatting stance while the hips drop back into a quarter squat.
Hang Power Clean (3-3-3-3-3)
Build Moderate To heavy
(Score is Weight)
IN TEAMS OF 2… (25 min)
100 Hang Power Cleans (115/75)
*Reps and movements can be completed in any order. P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.
(Score is Time)
RX+ Anything Over RX (155/105)
Options for completing workout:
Option 1: Straight thru! Complete it as written…
Option 2: 400m Run + 5 Rounds of 10 HPC + 15 Up-Downs + 400m Run + 5 Rounds + 400m Run.
Option 3: 600m Run + 5 Rounds of 20 HPC + 30 Up-Downs + 600m Run
Hang Power Cleans — Heavy Russian KB Swings // DB HPC
Up-Downs– Slam Balls
Run — 1500/1250m Row // 3600m Assault Bike // 6:00 Cardio Choice