squat clean

01 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
5-10 Handstand push ups
1 x 3-Position squat clean
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 x 3-Position squat snatch
* Start around 50-60% and slowly build each round

C) Conditioning
In teams of 2:
1000m Row (Switch every 250m)
- 2 minute rest -
1000m Row (Switch every 250m)


Gymnastics Strength & Skill

A) Mobility
3 rounds for quality:
1 minute elevated pike stretch
10 Bridge-ups

B) Strength
10 rounds for quality:
5 Chin up @ tempo 31X2
10 Push up @ tempo 31X2
10 Jumping lunge

C) Midline
3-6 rounds for quality:
30 seconds L-sit
30 second frog stand


CrossFit

A) Conditioning
15 minute AMRAP:
30 Double-unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes to bar

B) Gymnastics
Weighted pull-ups: 5 x 3

02 Mar 2019 - CrossFit Open 19.2 & Post-WOD Feels, Hosted by Team Drama Cleans

WORKOUT OF THE DAY

Warm-up

3 rounds:
1 minute run, row, bike, skip
10 Mountain climbers
10 Goblet squats (increasing weight)
15-30 second hollow hold

– then –

3 rounds:
3 Clean pull under
3 Hang clean (above the knee)
3 Hang clean (below the knee)
3 Clean

“CrossFit Open 19.2 - Rx”

Beginning on an 8 minute clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans (62.5/40 kg)
25 Toes-to-bars
50 Double Unders
13 Squat Cleans (85/52.5 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans (102.5/65 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 125/80 kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans (142.5/95 kg)

Stop at 20 minutes


“CrossFit Open 19.2 - Scaled”

Beginning on an 8 minute clock, complete as many reps as possible of:
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans, (45/25 kg)
25 Hanging Knee Raises
50 Single Unders
13 Squat Cleans (52.5/35 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
11 Squat Cleans (62.5/45 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
9 Squat Cleans (70/52.5 kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
7 Squat Cleans (85/62.5 kg)

Stop at 20 minutes

And finally, be sure to hang out for our post-WOD Feels, hosted by Team Drama Cleans! 

"Drama Cleans are bringin' in the heat for 19.2 post-WOD feels! Stick around after the heats to get some yummy treats and beverages out in the sun! We will also be testing your aiming skills - competition time!"

Have fun guys!

01 Mar 2019 - Open 19.2 Skills Prep

WORKOUT OF THE DAY

CrossFit Open 19.2 Skills Session

Warm-up
3 rounds:
1 minute run, row, bike, skip
10 Mountain climbers
10 Goblet squats (increasing weight)
15-30 second hollow hold

A) Gymnastics: Toes to bar practice

B) Clean Warm-up:
Complete 3 rounds:
3 Clean pull under
3 Hang clean (above the knee)
3 Hang clean (below the knee
3 Clean

C) Every minutes for 10-12 minutes, alternate between:
5-10 Toes to bar
1-3 Squat cleans
* Increase the loads on each round
* The load increases should be the same jumps you will make in the workout
* Remember, this is practice! Adjust the reps as necessary to ensure this session is ‘easy’ and skill-focused.

06 July 2018 – WOD

WORKOUT OF THE DAY

A) Strength

Complete 5 supersets of:
5 Push press @ 75%
Max set of strict pull-ups
* Move immediately from movement to movement
* Rest 3 minutes between sets


B) Conditioning

CrossFit Open 11.3
5 minute AMRAP
Squat clean, (75/50 kg)
Jerk (75/50 kg)

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row Test

*  Following on from last week's 10 minute pieces, we re-test our 3 minute power pieces today

A1) 3 minutes @ 22 spm

– Rest 6 minutes –

A2) 3 minutes @ 24 spm

– Rest 6 minutes –

A3) 3 minutes @ 26 spm

09 Apr 2018 – "Lyon"

WORKOUT OF THE DAY

A) Strength
A1) Back squat: 3 x 6
* Add 0-5 kg based on how last week felt

B) Strength / Conditioning
"Lyon"
5 rounds, each round for time, of:
7 Squat cleans (75/50 kg)
7 Shoulder-to-overheads (75/50 kg)
7 Burpee chest-to-bar pull-up

* 2 minutes rest between each round
* Aim to complete the 14 reps of barbell work in as few sets as possible

31 December 2017 – WOD

WORKOUT OF THE DAY

Specialist Sundays (11.30 am – 12.30 pm)

A) Weightlifting: Clean & Jerk

A1) Tall split jerk + Behind the neck press in split jerk stance
4 x 3 + 3
*Keep this light, focus on footwork and driving under the bar on the tall jerk

A2) Jerk dip + Split jerk:
4 x 2 + 1
*Keep this light, focus on position of dip and drive

A3) Front squat + Split jerk
4-6 x 1+1
*Build in load

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 7 minutes @ 70% 1RM:
R1: 1 Power clean
R2: 2 Power clean, touch and go
R3: 3 Power clean, touch and go
R4: Re-set to 1 rep

A2) Repeat A1 with Power snatch @ 70% 1RM

B) Gymnastics: Muscle-up Development

B1) 7 sets of this complex on the rings, for quality
3 Kipping swings
2 Pull to hip
1 Muscle-up

B2) Repeat above complex on the bars

C) Conditioning

3 Rounds for time:
15 Chest to bar pull-ups
12 Burpees over the bar
9 Squat cleans 60/50kg

Engine Work (9 – 10 am)

For time:
400m Run
50 Wall balls (9/6 kg)
400m Run
35 Deadlifts (60/40 kg)
400m Run
20 Burpee box jump overs (24/20 in)
400m Run
35 Deadlifts (60/40 kg)
400m Run
50 Wall balls (9/6 kg)

Reminder
There are no classes on Monday 1 January.
Happy New Year's!

29 Nov 2017 – Introducing our Small Group Skill Sessions

Introducing our Small Group Skills Sessions! 

You ever wish you could just finally learn that ONE THING? 

A little extra work here and there can make a HUGE difference and there are usually other people in the gym who have the same goals as you.

We have put together a series of short courses designed to help you get to that next level on gymnastics, lifting, or even double unders! 

These sessions are limited to just 3 people to focus on your needs, and include skills and drills to improve in small chunks, as well as homework between the sessions to help you improve over time.

Best of all, we will run the sessions around YOUR schedule.

Sound good? It's easy to get started...

  1. Pick the skill you want, 
  2. Write your name on the sign up sheet, 
  3. Wait for our e-mail - once we have 3 names we will contact you to schedule the best times for the sessions.

More information on these courses, including prices and course length, are detailed on the sign-up sheet by the whiteboard. Reserve your place today!


THE THIRD CHRISTMAS CRACKER

"Ship"
9 rounds for time of:
7 Squat cleans (82.5/50 kg)
8 Burpee box jumps (36/26 in)
* Time cap: 40 minutes

08 Nov 2017 – Open 16.2

WORKOUT OF THE DAY

A) Gymnastics Skill Development: Toes to bar & Double unders

B) Conditioning

CrossFit Open 16.2 (Rx Division)


As many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Clean (60/37.5 kg)
25 Toes-to-bars
50 Double Unders
13 Squat Cleans (82.5/52.5 kg)
25 Toes-to-bars
50 Double Unders
11 Squat Cleans (102.5/65 kg)
25 Toes-to-bars
50 Double Unders
9 Squat Cleans (125/80 kg)
25 Toes-to-bars
50 Double Unders
7 Squat Cleans (142.5/92.5 kg)

CrossFit Open 16.2 (Scaled Division)

As many reps as possible:
25 Hanging Knee Raises
50 Jump Rope (Singles)s
15 Squat Cleans (42.5/25 kg)
25 Hanging Knee Raises
50 Jump Rope (Singles)s
13 Squat Cleans (52.5/35 kg) 
25 Hanging Knee Raises
50 Jump Rope (Singles)s
11 Squat Cleans (60/42.5 kg)
25 Hanging Knee Raises
50 Jump Rope (Singles)s
9 Squat Cleans (70/52.5 kg)
25 Hanging Knee Raises
50 Jump Rope (Singles)s
7 Squat Cleans (82.5/60 kg)

* Start with a 4 minute time cap.
* Every time you finish the squat cleans, add 4 minutes to your time cap.
* Stop at 20 minutes. 

11 August 2017 – WOD

WORKOUT OF THE DAY

A) Weightlifting: Clean & Jerk

Every 90 seconds for 12 minutes:
1 Power clean + 1 Squat clean + Jerk
*Drop and re-set after the power clean
*Build in load over the 8 sets

 

B) Conditioning

3 rounds for time:
15 Power cleans (50/35 kg)
45 Double unders
15 Push Jerks (50/35 kg)
45 Double unders

ENGINE WORK: AEROBIC CAPACITY

A) Aerobic Capacity / Lactate Clearance: Row

5 sets, with 4 minutes rest:
300m @ 1km PB pace
100m @ recovery pace
200m @ max effort
100m @ recovery pace

MOBILITY DRILL OF THE WEEK