MPH (Mr. Potato Head)* time- Perform a Clean and Jerk X3
How did you feel? What phase of the lift do you personally struggle with?
Skill/Strength
Demo and instruct-
Clean (If an athlete struggles with rack position the coaching staff will assess if the athlete should work on increase ROM (range of motion) or alternative based on instability at the wrists.)
How to increase ROM with rack position? Simply put, you have to practice the position to get good at it. Standing in place can become boring so we introduce you to walking lunges both forward and back. This also helps the athletes continue to progress on balance and core stability during the movement.
Push Press
Push Jerk
Split Jerk
Put together full clean and jerk.
CrossFit Hagerstown WOD for 5.5.14
Evil Twin Edition
Perform for time
30 Clean and Jerks. (G2OH) Barbell (135 M/95 F) also fondly called "Grace"
If the athlete cannot perform G2OH at least 15 reps without fatigue (cannot perform another rep within 5 seconds of the last rep), athlete must switch over to...
We're going to have a new segment for the blog called- What did we Learn?
This is when we reveal a view reasons why we programmed the WODs the way we did. We will be asking the question here and our Facebook page- Why do you think we made this WOD an Evil Twin Edition?
What is this helping with?
Proper Pattern of Muscle Recruitment with load.
Wha? Speak English!
Have you ever had to pick a grocery bag up off the floor and hoist it into a high cabinet? This is the break down of those mechanics with a dumbbell or barbell.
Supplementary muscle work includes: Kettlebell Swings, bridges and thrusters.
* If you ever have 11 minutes to yourself I would encourage to watch this video about education and how students learn. Click here. The bottom line of the video is: be like the original Mr. Potato Head, don't be controlled be perceived boundaries. While your working on a skill think and feel what you're doing both right and wrong. Although we have coaches observing what you're doing, we're trying to increase your self awareness so you can feel what your doing.
Yes, CrossFit is about high intensity constantly varied functional movements, but you also have to take your time and energy to develop those skills found in CrossFit workouts as well. That is your Mr. Potato Head time.
