Small change to the yoga schedule as the Community Commons (Bldg. 700). Due to PT testing, weekly classes will not be Thursdays at 1400 and Friday at 0700. Come out and support SSgt Jones and improve your mobility! Click on the above pic to go to the sign-up page.
Warmup:
10 Box Step ups
10 Hollow Rocks
10 Dead bugs
10 Spider-Man Lunge w/twist
10 Squat2Stand
10 Kickers per leg
5 Box Jumps
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Front Squat, Hang Squat Clean, Low Hang Squat Clean
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 2 sets @75%
%s Based on 29Jul 1RM
Video courtesy of Collin Meeves.
Second time hitting our clean complex this cycle. An area I want to see focus on, early arm pulls. I get it, everyone’s arms are different, and if there is a little bend during the initial pull from the ground and into the triple extension, I get it. But what we should not be doing is pulling with the arm prior to full extension. I want you to try to relax the arms as much as you can (don’t let go of the bar) when you raise, but think more about your chest coming up as the driving force to move the bar. As the chest rises, so does the bar.
WOD:
15 Min AMRAP:
9 Dual DB Hang Squat Cleans (35/25)
12 Box Jumps (24”/20”)
15 Ab Mat Sit Ups
Video courtesy of CrossFit HQ.
Your body should be very well primed for the hang squat cleans after all the Clean work we just did. The goal is to cycle through those 9 reps as close to unbroken as you can every round. That said, don’t red-line your heart rate trying to go unbroken. If getting one or two strung together is out of the question, scale back the weight.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Ab mat sit ups -> feet anchored
Cool Down:
Cobra Pose – 2 Min
Pigeon Pose on box – 1 Min per side
