Tag Archives: Power

Friday, September 22, 2017

Power:
2-2-2-1-1-1-1
Power Clean from Floor + Hang Power Clean + Power Clean from Power Position (working on power)

WOD:
AMRAP 7
35 Double Unders
10 Overhead Squats (95/65)

We are going to continue to work on power cleans today – focusing on power today. This is similar to what we did not too long ago, but today we are focusing on power. You will start with the bar on the floor, then the hang power clean, and then a power clean from the hips loaded power position. You will be a bit more tired working from the ground up, so you will need to focus on that hip drive. Full extension is the name of the game!

We are then going to go fast and furious for 7 minutes. It’s not a long workout so you are going to need to go as hard as you can for as long as you can. Think about how you feel while doing Fran. That’s what we are going for today.

Pair those double unders with some medium weight overhead squats. A great couplet!  Your heart rate will be up from the double unders and then you’ll tax your system some more with the overhead squats.

Scale the double unders so that you can keep your heart rate high. Scale the weight so you can do 10 overhead squats unbroken for the first several rounds.

You should be pretty exhausted after this one!

Goal: 4-5 Rounds

Tuesday, September 19, 2017

Power:
Power Clean
5-4-3-2-2-1-1-1

WOD:
AMRAP 4
25 Double Unders
3 Snatch (full, squat) 125/85
5 Bar Facing Burpees
Rest 2 Minutes
AMRAP 4
25 Double Unders
4 Snatch (full, squat) 115/75
5 Bar Facing Burpees
Rest 2 Minutes
AMRAP 4
25 Double Unders
5 Snatch (full, squat) 95/65
5 Bar Facing Burpees

Let’s keep working on those power cleans today! I know you guys like lifting those barbells! Today, we are going to focus on that triple extension – make sure you get all the way up with fully extended ankles, knees, hips, and a big shoulder shrug to buy ourselves time and space to get quickly under the barbell.

And let’s talk about catch for the power clean – we can catch the barbell on our shoulders with our elbows nice and high anywhere above parallel. You shouldn’t expect to catch the bar standing straight up. No leaning back when you catch that barbell either – you need to protect your back. Work on good form today!

Then we are going to work through 3 different 4 minute workouts. There is some rest time in between each workout. Enough to catch your breath and slow your heart rate, but not enough to fully recover.

We are going to work on some snatches today – lower reps and heavier weights working to lighter weight and more reps once we get tired. But don’t worry – you’ll get to do 5 bar facing burpees each round!

Friday, September 15, 2017

Power:
2-2-2-1-1-1-1
Power Clean from Power Position + Hang Power Clean + Power Clean from Floor (working on technique)

WOD:
50 Jumping Alternating Lunges
50 Pull Ups
50 Push Presses (96/65)
50 Plate Sit Ups (25/15)
50 Burpees

We are going to work on Power Clean technique today. We will work that barbell a bit! Start from the power position, then the hang, and then finally a power clean from the floor. The goal is not super heavy, but working those positions and letting your body muscle memory them in so that when you pull heavy later this month when testing your one rep max effort you have the technique to catch heavier weights.

Remember the other day when we did 50 reps of 5 different movements? Remember how much fun it was? Wanna see if this one is more or less fun? Yes – oh good! Let’s do that! As you know, 50 reps of anything can be daunting. Break them into chunks, 5 or 10 at a time. Work through them bit by bit.

Time Cap: 16 minutes

Tuesday, September 12, 2017

Power:
Power Clean
5-4-3-2-2-1-1-1

WOD:
50 Box Jumps
50 Kettlebell Swings
50 Knees-to-Elbows
50 Wall Balls
50 Burpees

Power Cleans again! Let’s keep working on that power clean today. Three warm up sets and then 5 working sets leading up to some heavy singles. Again, we are working on form and technique under load, not a one rep max.

After that we are going to take on 50 reps of 5 different movements – ending up with everyone’s favorite 50 burpees. 50 reps of anything is a lot. Find a way to mentally break it down. One rep at a time. Just keep moving.

Time Cap: 16 minutes

Friday, September 8, 2017

Power:
2-2-2-1-1-1-1
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Power Clean

WOD:
AMRAP 12
200m Run
10 Power Cleans (95/65)
15 Sit Ups
Rest 5 Minutes
Then, as a class:
AMRAP 5
As many calories as possible on the Assault Bikes (have to switch every 10 calories)

Today is going to be fun! We are going to work through a barbell complex to enhance some key parts of the Power Clean that we are working on this month. Really focus on each part today. This is about taking time to work on the little details. It isn’t about how much weight you can (especially if you have less than perfect form.)

Then we are going to work on a 12 minute AMRAP of a short 200m sprint, 10 hang power cleans at a relatively light weight (something you can do multiple sets of 10 unbroken), and 15 sit ups. You will probably find your grip will get taxed (so be sure to hook grip from the very beginning. With the work we’ve done today, plus the sit ups in the workout, you will find your core will get taxed today as well. Be sure to brace your core for every movement today.

Tuesday, September 5, 2017

Power:
Power Clean
5-4-3-2-2-1-1-1

WOD:
21-15-9
Thrusters
Burpees

We will practice our power cleans today with several warm up sets and then several technique sets under load. The purpose of this work today is to practice and refine technique under load, not to get a new personal record. The focus today will be on full extension, we’ll practice that in the warm up and carry that through in our working sets.

After that, we will work through a very efficient couplet of thrusters and burpees. To be honest, those are my two least favorite movements ever. So, let’s put them together! This should be a fast and furious workout today, it will take you longer than Fran to complete, but you should feel the same after it’s over. Go as hard as you can for as long as you can!

Time Cap: 10 minutes

Friday, September 1, 2017

September Focus:
Strength: Front Squat
Power: Power Clean
Skill: Assault Bike/Ski Erg

Power:
5-4-3-2-2-1-1-1
Power Clean

WOD:
3 Rounds
With a 2 minute clock
10 Hang Power Cleans (95/65)
With remaining time row for max calories
Rest 2 minutes between rounds

The power clean is the most basic variation of the clean; the only difference is the height at which the bar is received. Begin the lift exactly as you would the clean. Once you have extended completely to accelerate and elevate the bar, pull under quickly and aggressively and rack the bar on the shoulders in a partial squat position. All downward movement must be stopped with the lifter’s thighs above horizontal.

The power clean is simply a clean without a full-depth squat to receive it. The power clean can be used to train speed and force production in both the second pull and the third pull by limiting the amount of time and distance the lifter has available to get under the bar.

After that, we will work through 3 rounds of a 2 minute clock. First 2 minutes you will do 10 hang power cleans and with the remaining time you will row for max effort calories. Larger classes will partner up and take turns resting and working. You have a one to one work to rest ratio, so you should be able to push really hard each round.

Tuesday, August 29, 2017

Power:
Tabata
Alternate Between Jumping Air Squats and Plyo Push Ups

WOD:
Heavy 17.5
AMRAP 12
9 Thrusters (125/85)
35 double-unders

Today, we are going to run through an alternating Tabata of jumping air squats and plyo push ups – the same one we did on the first of the month! You can re-test and see where you are at, or you can do it for the first time and see how it goes.

You will do 20 seconds of air squats, rest 10 seconds, then do 20 seconds of push ups, rest 10 seconds and repeat for 8 rounds. You’ll work all the muscles in your body today with those 2 movements!

For the plyo push up, your hands will be on the floor, you’ll lower your chest to the ground, and then push up off the ground with enough force to clap your hands once before they land on the ground. You can challenge yourself by tapping your chest instead if you’d like, you can scale by doing the push up from your knees today. The important part is the pushing off with enough force to leave contact with the ground.

Remember Open Workout 17.5? Remember how much that sucked? Remember that one time at the CrossFit Games in Madison when they did a Heavy 17.5? Well, let’s go ahead and do a version of that today! But, again, let’s make sure we are modifying appropriately.

We are going to make this one an AMRAP today. 12 minutes on the clock to work through as many heavy rounds as you can. The goal is at least 4, so pick a thruster weight and double under modification that allows you to do at least that many rounds.

Friday, August 25, 2017

Power:
In 15 Minutes find a 1 rep max complex of :
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

WOD:
Then:
Every minute on the minute for 7 minutes using 85% of heaviest complex
1 Power Snatch
2 Overhead squats

For the first part of the hour today, find your one rep max for the complex of 1 power snatch + 1 hang power snatch + 1 overhead squat. On order for you to get the intended stimulus for this, you may not let go of the bar at any point or put the bar down after that first initial pull off the ground. Be sure to hook grip so have an easier time.

For the workout, we are going to do some math (take 85% of your complex from earlier) and then every minute on the minute for 7 minutes, compete 1 power snatch and 2 overhead squats. You should have enough time to rest for about 30 seconds each round. Not enough to fully recover. The clock will help keep you moving, maybe faster than you want to after heavy lifting.

Tuesday, August 22, 2017

Power:
3 Rounds
1 Minute Box Jump Overs
1 Minute Rest

WOD:
MADISON TRIPLET
5 Rounds
Run 400m
7 box clean burpees (24/30)

We are going to work on our power and plyometrics today by working on one minute of box jump overs followed by an equal amount of rest, 3 times through. You can partner up for this one to share a box, to help count, and to have someone to cheer you on and push you a bit harder than you want to go. No need to fully extend at the top of the box, just jump on it (front jump or lateral jump) and jump or step off the other side.

Then, let’s take on our own little version of the Madison Triplet from the Games a few weeks ago!

Start with a 400m run. Then you’ll do our version of the hay bale (box) clean burpee. Each rep of the box clean burpee will require you to lift the sandbag from the ground, throw it over the box, touch your chest to the ground, and then jump yourself over the box. So, a little like we did for the Power portion today, but with some extra added goodness!