P6 CrossFit – CrossFit
Step By Step Cleans (No Measure)
Step 1: Setup
Begin with the bar on the floor positioned against your shins over your shoelaces. Stand with your feet hip-width apart (this is our pulling position for almost all lifts), reach down and grab the bar with an overhand, shoulder-width grip, using hook grip (grab your thumb behind the bar)
Sit your butt down and your chest up.
Set your shoulder blades (scaps) down and back (put them in your back pockets)
Tighten your core
Your elbows should be rotated out to the sides with your arms completely straight
Look straight ahead
Step 2: First Pull
Pull the bar off the floor by powerfully extending your legs
Make sure you keep your back flat and your chest up
The bar should travel vertically in a straight line (not into you like during a Deadlift)
Step 3: Scoop
Once the bar is above your knees, shift your torso to a vertical position and slightly rebend your knees.
Step 4: Second Pull (the most powerful portion of the movement)
VIOLENTLY jumping straight up and back (like your about to attempt a back flip), fully extending your hips, knees and ankles (triple extension)
Open your feet to your squat position
Simultaneously shrug the bar with your shoulders.
Keep the bar as close to your body as possible by ensuring your knuckles stay down and you pull your elbows to your ears (think of a scarecrow), high and outside (not back)
Step 5: Catch
QUICKLY PULL YOURSELF UNDER THE BAR
Drive your elbows forward around the bar to the front rack position (across the front of your shoulders)
Drop into the squat position with your back straight and elbows staying up
Step 6: Now stand up
As you get better and your front squat is the limiting factor to the amount of weight that you can clean try bouncing out of the hole.
Once you are in a stable bottom position (back straight, chest up, elbows up, etc), come up a little and bounce down then back up.
Clean Tips: (No Measure)
PERFECT THE FIRST PULL:
Due to the heavier weight used in the clean versus the snatch, a bad first pull will cause serious problems.
During the first pull the shoulders should stay over the bar AND the back to hip angle should REMAIN THE SAME.
Often people mistakenly let their hips rise as soon as the bar moves (stripper butt). Your knees only have to move a small amount to get out of the way of the bar as it passes the knees.
Pushing your knees back switches off the power from the legs and puts it all on the back.
The more pressure you can keep on the front of the foot, the more your legs will be primed to move into triple extension.
MEET THE BAR:
We don’ want the bar to come crashing down on your shoulders causing you to crumble you into a ball!
Timing is VERY IMPORTANT, meeting the bar, where you pull it, or in a full squat and “catching the bounce” out of the squat is essential to coming out of a heavy clean with ease.
These can all improve that timing for heavier weights.
Hang Cleans,
Block Cleans and
Semi-Power Cleans (catching halfway and then squatting all the way down)
The later is most common in our CrossFit setting.
Clean Work Warmup (No Measure)
GET THE BEST RACK POSITION YOU CAN
A strong rack position improves your chances of standing up out of a heavy clean. It is common for beginners to struggle with the position as people often have incredibly tight lats and triceps.
-Foam rolling the lats, triceps, & wrists and stretching them during your warm up will help get those elbows higher and the bar comfortably resting on the shoulders while still gripping the bar
-Stretching out using the bar is also a great way to improve it:
Place the barbell into the back squat position, and use the weight of the bar to rotate one elbow up at a time whilst keeping the hands on the bar and the body straight.
Tip: If your mobility isn’t quite there and you have to sacrifice gripping the bar in the rack position to have your elbows up, sacrifice the grip and open your hands.
Warm-up
Grab: Straight band, Light Dumbbell (20/10), Barbell and weights used for workout
1. Banded 5’s
2. Movement Prep/Activation and Increasing Heart Rate
3 Sets
1:30 Cardio
7 Pike Push Ups
7 Half Kneeling Single Arm Dumbbell Press (light) (each side)
0:30 Handstand Hold -or- 0:30 overhead hold with workout weight
3. Workout Prep
1 set (at workout pace)
6 Shoulder presses
4. Run Prep (after Workout 1)
Armless Bike
200m (fast)
-200m walk pace-
200m (faster)
-200m walk pace-
200m (at mile PR pace)
-rest until fully recovered for workout-
Candycanes (Time)
15:00-22:00
Competition: RX+
For time:
50 Strict Handstand Push Ups
Muscle Gain: RX
For time:
50 Shoulder Press @ 65% 1RM (Remember no leg drive in this movement)
Fat Loss:
For Time:
100 Shoulder to overhead @ 45% 1RM
TARGET SCORE
Target Time: sub 5 minutes
Time Cap: 7 minutes
STIMULUS and GOALS
This is a classic test of upper body gymnastic pressing ability. We want to test your capacity here and find out how much muscle endurance you’ve built in this movement.
WORKOUT STRATEGY & FLOW
Set count will be completely determined by your proficiency in this movement and is relative to your ability. If you love these and want to go for a huge set and see how long you can hang on, then go for it. Otherwise we recommend fast sets with moderate rep counts and shorter rest breaks. You can do 5×10 in under 5 minutes easily if you keep the rest short.
Other options:
10-8-8-8-8-8
or: 8 then 7×6
or: 10×5
1-Mile Run (Time)
Max Effort 1-Mile Run
22:00-45:00 (including warm up for running)
Run 1 mile
Athletes Notes
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: none
STIMULUS and GOALS
This will be uncomfortable! But that is okay.
WORKOUT STRATEGY & FLOW
Run Your pace to start has to be fast to faster if you want to PR. You still want to maintain negative splits. If your goal is 6 minutes, a potential pacing strategy could be:
0-400m in 1:35
400-800m in 1:32
800-1200m in 1:28
1200-1400m in 0:43
1400m-1600m in sub 0:43 (aka empty the tank)
Don’t try to come out at 100% and hold on!
Accessories
45:00-60:00
4 Sets
0:45 Plank
0:45 Side Plank Right
0:45 Side Plank Left
0:45 Hollow Rock Hold
-Rest 1:00 between sets-
