For some reason in the early days of CrossFit, the training methodology was synonymous with brutal workouts for Navy SEALs that would result in bleeding hands and post-exercise soreness that lasts for a week. The notion that CrossFit could be done for the purpose of general health and fitness was often discredited by many when they watched the CrossFit Games only to decide that “I could never do that.” But if you ask anyone who has had a “personal CrossFit conversion event”… they would tell you that CrossFit might not be for everyone, but it IS for ANYONE.
Now tell me that YOU (or someone you know) can’t or shouldn’t do CrossFit. I rest my case.
Tuesday’s WOD at 7 and 9am, again at 4pm
Every 3 minutes for 8 rounds:
3 Power Cleans (AHAP)
Max rep Strict Toes to Bar to the :90 mark
Record number of cleans at heaviest load AND total TTB
Much like yesterday, today we also have a powerful hip opening movement paired with a strict hip closing movement. The similarities end there! Today, the goal is to get to a very heavy power clean, around 85% 1RM, that you’ll do 3 times each round. Dropping from the top each rep should be necessary! After the 3rd power clean, you’ll head to the pull-up bar for max rep QUALITY strict toes to bar until the 90 second mark. You’ll rest 90 seconds and start again.
After a 400m run, get in some air squats and hanging from the bar. Alternate a few rounds here adding in scapular pull-ups. Then, go for 10 PVC pass throughs and 10 PVC good-mornings. Get 10 broad jumps and 10 sit-ups.
Grab a barbell and go through basic barbell warm-up 2 times, 5 reps each movement. Then we will cover some coach led Burgener warm-up specific to the clean. We’ll then spend the next 10-12 minutes getting to our working weight for the workout doing 3 or so single power cleans at a given load before adding. Mix in some strict toes to bar and we’re ready to go.
Take your time building up in load on the cleans. You want to make sure the loading is heavy enough to feel the stimulus. Some scaling options for the strict toes to bar include strict knees to chest, strict knees to above parallel, and even a dragon flag sit-up or toes to rig.
Get in a 90 second pigeon pose on each leg before getting in some cobra or up-dog.