P6 CrossFit – CrossFit 2
Front Squat/Clean Warm Up (No Measure)
0:00-10:00
1:00 Row-work on keeping you shoulders blades pinned down and back while pulling your elbows all the way back
The:
1. Drop into a extended lunge position (front knee behind the heel)
2. Drive your front knee forward and out, over your toes by driving your hips towards the ground
3. Push your knee outward and release 3-5 times
4. While pushing your knee outward rotate your belly button towards your foot and hold for 5 seconds the release
5. Push your knee outward again and rotate your belly button towards your knee and hold for 5 seconds the release
6. Push your knee outward again and rotate your upper torso away from your front leg and hold for 5 seconds the release
7. Repeat steps 3-6 on the outside of your foot (sole facing in side)
8. Repeat 1.7 on your other leg
Maybe add in a little yogi sun salute?
Really working to ope up our hips while increasing a flexibility and mobility in our backs.
Pausing Front Squat (Recommended 3-3-2-2-1-1)
15:00-24:00
Build In Weight:
On the 1:30 Clock
Drop into the bottom of your front squat and pause for a full 5 count, then drive out of the whole.
Lets Go!!! (No Measure)
30:00- 50:00
4 Total sets on the 5:00
Set 1
40 Double Unders
20 Hand Release Deadlifts
3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
Weight = 50% 1RM Power clean
Set 2
40 Double Unders
20 Hand Release Deadlifts
3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
Weight = 55% 1RM Power clean
Set 3
40 Double Unders
20 Hand Release Deadlifts
3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (50%)
Weight = 60% 1RM Power clean
Set 4
40 Double Unders
20 Hand Release Deadlifts
3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
Weight = 65% 1RM Power clean
