Hang Clean + Clean Complex

Thursday, March 14, 2019

CrossFit Golden - Lacey

12:00 PM ~ 30 of us

Warm Up

Hip Hammy stretch

then 30 s each of:

air squat
glute bridge
side steps
plank walks
plank to elbow to plank
cobra to down dog
jump squats

then clean warm up

high hang high pull
high hang power clean
hang power clean
front squat
hang clean + clean

Weightlifting

Building over the course of 20 minutes, for 10 sets:

Hang Clean + Clean (1 Complex)

Athlete will execute one clean from the hang position, and then one from the floor (squat cleans)
Build over the course of the 10 sets to today’s heavy complex

95
115
125
130
135
140
145
150 (failed)
150
150

Metcon

Metcon (Weight)

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

95# Hang Squat Cleans
15, 13, 13, 11, 11 calorie rows in about 45 seconds

Reverse Hyper

I had a chance to use the reverse hyper today.  Over my snow day, I watched some of Louis Simmons and his development of the piece of equipment.  Since CFG has one, it only made sense to give it a try. 

It was set up with 90# and I reduced the weight to 45# and did 3 sets of 8 repetitions.  It was a little tricky to get on and I found myself needing to scoot down to provide my hips range of motion.  I was able to control the weight well and could certainly feel the immediate relief of the traction and a nice contraction at the top.  I will try to jump on it either before class or after class whenever I can.