Day 2 of the cool-down challenge, anyone earn their first point yet?
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 deadlifts
10 hang cleans
10 front squats
Mobility
Couch stretch – 1:00 on each side
Front rack mobility – wrist and tricep stretch
CF Strength
Weightlifting complex – 1 clean + 3 front squats
*complete 1 EMOM for 9 min total
A front squat session disguised as an Olympic lifting session. Grab something relatively heavy and either make it heavier during the EMOM or start with something really heavy and stay across for all 9 lifts. If you squat clean the first one, it counts as a front squat, so work on catching that bar nice a low.
That front rack position is going to play an enormous role in being able to lift what you want to for all three squats. Get the bar high up on the shoulders and keep the chest upright and elbows as high as you can. Holding good form will keep the big muscles engaged and help you stay efficient. Allowing you to work through each rep. Letting the chest and/or elbows drop will put the torso in a position where the hips shoot up too fast placing way to much worse on the lower back and core. Keep the chest up and hips underneath you.
CF WOD
Every 4:00 for 16:00 total
15 C2B
15/12 cals AB
50 DU’s
You have 3 minutes to complete the work because you are going to want to at least 1 minute to recover. That means the C2B should be done in 1 or 2 sets. The bike should take no longer than a 1:30 and the DU’s should be done pretty efficiently. If any of these movements are going to bog you down cut down the required work.
