power cleans

04 Mar 2017 – Open 17.2 Strategy & Skills Prep

Open 17.2 Strategy & Skills Prep

A) Warm-up  (Click link to watch video of warm-up sequence)
*USE THIS BEFORE YOUR HEAT TOMORROW!
*If you do not warm-up properly you cannot expect to perform at your best, it's that simple.


100m Stiff legged row
- Then -
2 rounds:
8 Sumo inchworms
8 Lateral box step-ups per side (high height)
- Then -
150m Stiff legged row
- Then-
3 rounds:
150ft (15m) Walking lunge
- Increase load to workout weight
10 Beat swings
5 Bicep curls (light)
- Then -
200m Stiff legged row

B) Kipping Pull-up & Bar Muscle-Up
B1 (All athletes): Lat engagement on rings and bar 10 reps

B2 (Rx Athletes): Bar muscle-ups
3 rounds of: 2-4 Hips to bar kips
2-4 Banded barbell transition

B2 (Scaled Athletes): Chin over bar pull-ups
3 rounds of: 3 Beat swing + 1 Pull-up + 3 beat swing

B3 (All Athletes): 5 minutes to try full movement variation

C) Dumbbell power cleans  

D) Toes to bar

E) Practice Run
2 rounds:
50 ft walking lunge
Toes to bar @ 50% of your max set (or knee raise)
8 Power cleans
- Rest 2 minutes -
50 ft walking lunge
Bar muscle-ups @ 50% of your max set (or pull ups)
8 Power cleans

Tips For The Big Day
1) It's going to get grippy
Your grip is likely to go at some point in this workout, but delay it for as long as you can by giving your grip small breaks where possible:
- On the turnaround of the lunges
- After the lunges / before the cleans
- After the cleans before the toes to bar / muscle-ups

2) Break up the toes to bar and bar muscle-ups early
Hitting failure early on these movements is going to ruin your chances of getting the best score you are capable of. Manage the ego and stick to a game plan. Break the toes to bar and bar muscle-ups in sets of 50-60% of your max set, from round one.

10 Feb 2017 – Reminder: Will you be my Swolemate Throwdown This Sunday!

Remember: The "Will You Be My Swolemate?" Throwdown is 12 February!
There will be no regular classes this Sunday.

WORKOUT OF THE DAY

A) Conditioning
At 00:00 complete 3 rounds:
10 Dumbbell thrusters (22.5/17.5 kg)
15 Toes to bar

At 12:00, complete 3 rounds:
10 Power cleans (60/40 kg)
15 Handstand push ups

At 24:00, complete 3 rounds:
10 Front squats (70/45 kg)
15 Burpees over the bar

MOBILITY DRILL OF THE WEEK

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30 Dec 2016 – Time Priority Diane

WORKOUT OF THE DAY

A) Strength
Every minute for 10 minutes, perform:
Power cleans 1+1+1
*Perform this as 3 singles, resting 10 seconds between reps

B) Conditioning
"Time Priority Diane"
For max reps:
60 seconds of deadlifts (100/70 kg)
60 seconds of handstand push-ups
45 seconds of deadlifts (100/70 kg)
45 seconds of handstand push-ups
30 seconds of deadlifts (100/70 kg)
30 seconds of handstand push-ups

* Can you hit 45 reps of deadlifts and 45 reps of handstand push-ups?

10 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Strength: Push Press
Every 2 minutes, for 10 minutes, perform 3 reps
*Start at 70% of 1RM and build

B) Strength / Conditioning
3 Rounds, each for time
15 Deadlifts (80/50 kg)
12 Front squats (80/50 kg)
9 Power cleans (80/50 kg)
*Rest 2 minutes between rounds

Modification Guidance
The weight used should be the same for all movements, but something that is roughly:
- Light for deadlifts
- Moderate for front squats
- Heavy for power cleans


C) Bonus Gainz: Grip Development
Pinch grip plate carry: 3-5 x 50m

03 July 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Snatch
A1) 15 minutes to find your a heavy single for the day.
A2) EMOM x 5: 1 rep @ 90% of A1
A3) EMOM x 5: 2 reps @ 80% of A1

Competition Class (9.30 - 11 am)

A) Weightlifting: Snatch
As above

B) Gymnastics: Muscle-ups
B1) Perform 1 set for max reps
B2) Perform 5 sets at 70% of B1
- Rest 90 second between sets

C) Conditioning
3 rounds, each for time:
21 Calorie row
15 Over the box jumps (24/20 in) 
9 Power cleans (70/45 kg)
- Rest 2 minutes between rounds

Engine Work (8.30 - 9.30 am)

A) HICT
A1) 1 x 5 minute row @ 16-20 strokes per minute
- Set the damper between 8-10
- Each stroke needs to be a max effort pull, you get 3-4 seconds rest between strokes

- Rest 5 minutes -

A2) 10 minute AMRAP, in teams of 2:
20 Calorie row (at the same pace/power and power as A1)
10 Burpees to a high target

- Rest 5 minutes -

A3) 10 minute AMRAP, in teams of 2
20 Calorie row (at the same pace/power and power as A1)
10 Wall balls, to a high target.
- One athletes completes a full round before partner 2 begins.
- The burpee to a target should be a near max height jump on each rep

06 June 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Stamina

Every minute, on the minute for 18 minutes (6 sets per movement), alternate between:
5 Front squats
5 Power cleans
5 Push jerks

* Heavy as form allows
* Reps must be unbroken on each round, use the same weight for each movement

B) Gymnastics

Every minute, on the minute for 18 minutes (6 sets per movement), alternate between:
Minute 1: 45+ seconds chinese plank, supine
Minute 2: 45 seconds for max pistols, alternating legs
Minute 3: 1-3 Legless rope climb

17 Feb 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

For time:
1 km Run
25 Power cleans (60/40 kg)
25 Box jump overs (24/20 in)
25 Chest to bar pull-ups
50 Wall Balls (9/6 kg)
25 Chest to bar pull-ups
25 Box jump overs (24/20 in)
25 Power cleans (60/40 kg)

(Time cap: 25 minutes)

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!

11 Feb 2016 – WOD

WORKOUT OF THE DAY

A) Strength
4 Rounds for time:
8 Power Cleans
6 Front Squat
4 Shoulder to Overhead

- 3 minutes rest between rounds
- Each round should be completed unbroken

B) Gymnastics Conditioning
For time:
10 Ring muscle ups
15 Bar muscle ups
20 Chest to bar pull ups
30 Pull ups

*Modification Options

3-5 rounds:
10 Chest to bar pull-ups
10 Ring dips

3-5 rounds:
20 second chin-over the bar hold
10 Push-ups

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate! 

It's your Open, make sure you're WODing to your jam! Don't forget to add your favourite WOD tunes to our Crazy Ones CrossFit Open playlist!

The Crazy Ones CrossFit Open 2016