28 Weak of Emphasis (WOE)- Compound Movements with emphasis on cleans + squats. Why? It is important when developing strength to add a squat while performing a clean to increase "hang time" of the bar. With a power or hang clean squat the bar has a limited time that it is weightless and so an athlete will only be able to get under the bar for a limited time period. WIth adding a full squat an athlete will have increased time to establish himself under the bar due to increased hang time because the distance from the bar to the athlete which results in more more being moved. Bottom Line: Get under the bar as quick as possible and squat as low as possible in order to maximum results in PRs. One thought I wanted to mention was touched on at the Attitude Nation seminar a few months back. Jon North pointed out in the sport of weight lifting there are only two lifts. One, bringing the weight from the bar from the ground to overhead in one motion which is the snatch. Two, the weight from the bar from the ground to overhead in two motions which is the clean and jerk. That being the case would you want to practice breaking up the clean into power, hang and squat cleans if the purpose of the clean in always to drop into the squat? Just something to think about? These ARE NOT RULES. Just an interesting thought when approaching lifts.
Skill/Technique: approx.12-16 mins. Novice start at step 1 and proceed to 3 if time allows. 1. Establish Rack Position. 2. Rack Position progresses to walking lunges in rack position. 2 laps (back and forth on blue mat) Intermediate/Advanced Start here 3. Perform a clean and instead of thinking about adding a squat, once the athlete initiates the movement start to drop below the bar and get the elbows high. Cleans with dropping as low as possible to receive the weight 3X8. Strength King of Squat Challenge CrossFit Hagerstown WOD for 11.11.13
"Get Down"
EMOM 7 mins. 6 Full Cleans with Sand Bag or Med Ball moderate weight. 3 Cleans with barbell approx. weight to start with 65/85 lbs.* Emphasis on getting low to receive the weight *every minute attempt to increase weight with barbell. Rest 1 minute AMRAP 8 mins 8 weighted push ups 15# 3 chin ups or jumping chin ups with controlled descent 20 flutter kicks (4-count) 3 pull ups or ring rows If one station is taken start on another one and return when open. Finish all four tasks before proceeding to the next round. *Wait what is the King of Squat Challenge? It is based off an Old School Program. Here's How It Works: To start, select a working weight of 75% of your bodyweight. It's better to start too light than too heavy, as we'll be adding weight every time you lift and your form is more important than the amount you lift. Take 60% of your working weight and put that on the bar for 2 sets of warm ups. If you don't have the exact plates you need, just get as close as you can. For example, if you weight 180 lbs, your working weight will be 135 lbs (180X .75) and your warm up weight will be 85 lbs (135X .60 rounded to fit available plates). You'll do 2 sets of 10 squats at the warm up weight, and then 1 set of 20 reps at your working weight.
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