210406

CrossFit McComb – CrossFit

Warm-up (No Measure)

High Knees into Butt Kickers

Side Shuffle (left and right)

Double Bunny Hops

Single-legged Hops (right and left)

Skips for Height (jump high)

Skips for Length (jump out far)

10 Alternating V-Ups [

10 Glute Bridge

10 PVC Strict Press (:2 pause at the top)

5 Slow Squats (:3 down)

10 Abmat Sit-Up

BB Warmup

C&J Warmup (4/21) (No Measure)

**3-5 Repetitions of Each:**

**Set-Up – Focus: Neutral Spine!!! (You will be sick of hearing this soon ;)**

1. **Deadlift to Mid-Thigh** – Focus: Pulling from the ground with a neutral spine – 1st pull

2. **Mid-Thigh to Shrug aka the “Finish!”** Focus: Timing – full hip and knee extension THEN upwards shrug, with long and loose arms – 2nd pull

3. **Power Clean** – Focus: Patience! Accelerate from mid-shin to mid-thigh to “the finish” THEN…”fast hands” around the bar to the receiving position aka a partial squat (hips back/knees out)

4. **Strict Press** – Focus: Strong overhead position – arms locked with bar balance over mid-foot AND tight midline (brace the abdominals)

5. **Push Jerk** – Focus: 1) “Torso tall” in the dip, and “Punch Up” aggressively on the bar. The receiving position is similar to the Power Clean – partial squat with bar overhead.

6. **Clean & Jerk** – Focus: NEUTRAL SPINE (1st pull from ground) // “Finish” the 2nd pull to create a sound receiving position // “Jump up hard, punch up hard” in the Push Jerk.

7. **Barbell Cycling** – Focus: return the bar to the shoulders, to the hip, once the arms are straight, send the hips back and lower to the ground. Again, this can be done fast, and experienced athletes may be miss the return to the shoulders all together, but this is not required technique for all. Newer athletes will need to lower to the shoulders first.

This LIttle Gym Piggy (Time)

3 Rounds For Time:

400 Meter Run

24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)

12 Clean and Jerks (135/95)*

*Kilos = 61/43

INTERMEDIATE

3 Rounds For Time:

400 Meter Run

24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)

12 Clean and Jerks (95/65)

NOVICE

3 Rounds For Time:

200 Meter Run

24 Abmat Sit-Ups

12 Clean and Jerks (35/15-lb/or light Dumbbells)

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