How has the water challenge been going? The weather has been so hot, staying hydrated is super important.
Warm-up
2 minutes in Z1
Then, grab a barbell
10 deadlifts
10 high hang cleans
10 front squats
Spiderman, pigeon and/or hamstring stretch
8 deadlifts
8 hang cleans
8 front squats
Spiderman, pigeon and/or hamstring stretch
6 cleans
6 fronts squats
6 strict press
Spiderman, pigeon and/or hamstring stretch
CF Strength
3 position clean – high hang, hang and full; can be power or squat
The most important thing to understand when you approach a lifting session that requires you to pull from all three positions is not how much weight you can put on the bar, its can you walk away from the session better than when you started? The reason why keeping that in mind is so important is because each position builds on each other. For example, pulling from the high hang teachers you exactly where you need to get the bar before hitting triple extension, missing the high hang will significantly decrease your power and probably put the bar out front. When you go to pull from the hang, we are learning how to engage our posterior chain in a lift but we must understand it is not an isolated position. After the hang, we must pull to the high hang. This concept is then found when pulling from the floor. We are starting the bar in a totally different place, but you must move the barbell to the hang and then the high hang when starting from the floor. This means getting better at even one position will improve your full lift tremendously.
CF WOD
“Base Layer”
5 rounds
12 ring dips
24 wall balls
36t walking lunges
I think I used all my phone a friend in the strength explanation so I won’t take up too much of your time here. Just understand that the dips require a totally different set of muscles. This will be critical because after the first round your legs will be tired. Wall balls and lunges will hurt a bit back to back, so taking a deep breath and getting on those rings will keep you moving.
