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CrossFit McComb – CrossFit

Squat Clean Warmup (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Banded Air Squats

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Squat Clean

Checkpoints

The three positions that are being practiced in the weightlifting portion of today are the same positions we are looking to hit in the workout. Think of these as checkpoints that, if hit, makes the movement easier to successfully execute. Athletes only focus today will be to pass through these positions of every rep. During movement prep and the weightlifting piece, our goal as coaches is to make sure athletes know what proper positioning looks like and feels like as they move the barbell. Athletes may have different faults as to why they are not hitting these positions. Identifying them early in these controlled settings will allow them to make the proper adjustments for the next set and for the metcon.

Movement Prep

Establish 1st Position

3 High Hang Power Cleans

Establish 2nd Position

3 Hang Power Cleans

Establish 3rd Position

3 Power Cleans

2 High Hang Squat Cleans (1st Position)

2 Hang Squat Cleans (2nd Position)

2 Squat Cleans (3rd Position)

Squat Clean (5×1)

Wiped Clean (5 Rounds for time)

On the 4:00 x 5 Rounds:

30 Air Squats

20/15 Calorie Row

7 Power Clean and Jerks (115/85)

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