Tuesday: Full Extension!

Tuesday: Full Extension!

Tuesday: Full Extension!

We’re working on cleans today and extension is the name of the game!

We’ll most likely see some sort of clean during this year’s Open Sectionals. And it’s pretty safe to assume that they will be heavier and in high repetition.

Let’s look at it logically. When doing heavy cleans what will go first your hips or your arms? If you rely mostly on your arms to lift the weight up they will probably lose their strength quicker than your hips.

Your hip flexors support the most powerful joint in your body. This means that they can probably handle more reps than a smaller muscle group. So when you get tired doing multiple cleans the thing that will be your saving grace will be making sure that you reach full extension on each clean.

Come to class today ready to focus on full extension of the hips on all of your cleans. Hang cleans are a great way to practice this. This is because you’ll have less momentum going on the bar making your extension that much more important.

Check out this slow motion of the full clean. Take note of the full extension and how the bar reacts to it. Let’s practice this today :).

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Hang Power Clean

  • Sets of 2 Reps

A. Hang Power Clean

  • 2-2-2-2-2

A. Hang Power Clean

  • 2-2-2-2-2
B. “Rather Unpleasant Girls” (15 minute cap)3 rounds for time

  • 30 Air squats
  • 15 Pullups
  • 15 Pushups
  • 5 Hang Cleans 
B. “Mean Girls” (15 minute time cap)3 rounds for time:

  • 40 Air squats
  • 10 C2B Pull Ups
  • 10 Ring Dips
  • 10 Hang Power Cleans
B. “Nasty Girls” (15 minute time cap)

3 rounds for time:

  • 50 air squats
  • 7 Muscle Ups
  • 10 Hang power cleans 135/95