Search for: Recent Posts. THURSDAY // 11.5.2020 OPEN PREP Optional Active Recovery Day Optional Active Recovery 5 Rounds: 1 Minute Bike 1 Minute Reverse Lunges 1 Minute Row 1 Minute Kettlebell Swings (53 / 35 lb) 1 Minute Rest #icemancrossfit #comptrain #crossfit . The hip crease must pass below the knees in the bottom position. 18 box jump overs. We have three options for the workout: Slick // No rucksack. SQUAT CLEANS Vertical Forearms Vertical forearms in the squat clean refers to getting the elbows “high and outside” as the weight travels up the torso. lift with a “fast” (snatch or clean… I actually like this movement along with snatch. 21 box jump overs. Hannah is ready for some heavy lifting! Olympic Technique 5 Sets: Snatch Deadlift to Knees Snatch Deadlift to Pockets Snatch Pull 2 Power Snatches. We have three options for the workout: Slick // No rucksack. From the ground rep one is completed in a full squat clean. By itself, it’s just a thick stone that sits on a rusty wheel. The routine has you squat three times a week for six weeks, with one set of 20 squats each workout. Tempo Front Squat + Handstand Push-ups Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat Minute 2 – 5 Deficit Kipping Handstand Push-ups. max power cleans (115#/80#) 3:00 rest. COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN BUILD TO A HEAVY 3-POSITION POWER CLEAN METCON: "IHOP" 16:00 AMRAP 60 DOUBLE UNDERS 30/24 CALORIE ROW 15 … Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. Rest as needed between sets. On the 2:00 x 5 Sets: 3-Position Power Clean 3 Push Jerks. Whether your goal is to push yourself to new heights on a personal level, compete in your first local competition or podium at the Games–if you’re trying to become the best version of yourself, CompTrain is for you. What it can create on the other hand, is quite deadly. 2016 REGIONAL ATHLETES SESSION 1 1. 3 Unbroken Sets: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean. max power cleans (135#/95#) 3:00 rest. Worked up to 100kg and ran out of time, would of liked to of seen if 110kg was there. You pick the height of the step-ups. WOD 14/11. Build to a 1RM Hang Squat Clean #icemancrossfit #comptrain #crossfit . 3 sets of 8 reps; 5 sets of 10 reps, lighter weight (focus on speed) 12 sets of 2 on a running clock (:30, 1 minute, etc) EMOM or EOMOM sets; Short intervals (i.e. Built By CompTrain . A full squat clean into the thruster is permitted if the bar is taken from the ground. You do what ya want with it IMO the squat clean is a necessary skill in CrossFit and is a very different movement from a power clean. Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. 5 … And it gets better—every time you perform the 20 reps, you’re expected to add 5lbs to the bar. A grindstone isn’t a sexy piece of equipment. max power cleans (155#/105#) 3:00 rest. Some of these WODs allow partners to partition the work as needed while others require the work to be divided in a particular way. Front Squat (1RM= 155#) 75%/3 115# 80%/1 125# 75%/3 115# 83%/1 127# 75%/3 115# 85%/1 130# 4. Start around 45-50% of 1RM Clean and Jerk and build to a heavy complex. 3:00 amrap. Phase #2 – 3 Weeks. The grindstone creates weapons, and the sharpest of them all. 3-Position Power Clean; Build to a Heavy Complex “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees; Building positioning on the power clean to start things off today. 5 Front Squats Skill/Strength Barbell Cycling. 1. Ring Muscle-Ups. Set 1: 50% Set 2: 55% Set 3: 60% Set 4-5: 60-65% WEDNESDAY // 11.4.2020 at 0530 / 5:30am … Hang Power Clean Build to a Heavy Triple 2. 3-2-1…GO . Conditioning EMOMx10: Odd: 5 Thrusters (Climbing) Even: 200m Run. Partner/team workouts are a great way to push each other or train for competitions together. Doing 3 position is great because it allows me to really focus on form. Today’s strength work was 3 position squat clean. Cleans 1RM Squat Clean 2. Download the all-new CompTrain App and start training smarter Get each day’s WOD for Free with our new app, or go PRO for exclusive features. complete as many reps in 20 seconds of….) 3-Position Power Clean + Split Jerk "Tiger Blood" 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run; Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing a CFNE benchmark workout, “Tiger Blood.” The three positions are from the pockets, one inch above the knee, and the floor. 24 box jump overs (24"/20") m=18 / f=12 calorie bike/row. OTM 2:00 x 6 Three position squat clean + front squat 135# ——— OTM x 12 Even: 1 tempo front squat (5 sec down) Odd: 5 hspu Squats up to 185 ——— OTM 4:00 x 4 9 cal assault bike 6 burpees 100m run w/ 60# med ball. CLASS WOD 1. Comptrain complex this AM, 3 x position power clean into 3 push jerks. 5 min AMRAP 35/25 Calorie Row Buy-In Then Max Rounds of: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)(sc:115/80) Rest 3:00. Getting to this position means that the bar has stayed close to the body, which leads to a more efficient lift. Rest 4:00. Heavy is relative for the day and should be a weight that athletes can still move well with. STIMULUS Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex We’ll perform the Squat Clean version of this complex today (See Demo Video Further Down the Page) 1. 3:00 amrap. 3-Position Squat Clean Split Jerk *All 12 reps must be completed unbroken. "Power Steering" Teams of 3: 3 rounds for time: 45 Hang Power Cleans 60 Synchro Air Squats 60/45 Calorie Row *Thanks CompTrain for the awesome programming! Metcon (No Measure) Optional CompTrain WOD: 1:30 Easy Bike, 25% of Max Ring Muscle-ups 1:30 Easy Bike, 35% of Max Ring Muscle-ups 1:30 Easy Bike, 45% of Max Ring Muscle-ups 2:00 Easy Bike, 25% of Max Ring Muscle-ups 2:00 Easy Bike, … Conditioning 10 rounds of: :20 Bike, :40 rest SESSION 2 1. At the top of the rep, the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Comptrain Warm up 2 (No Measure) :30 Seconds each movement Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Air Squats Banded Air Squats. 3:00 amrap. Stamina Squats On the Minute x 12 (6 Rounds): Min 1 – 3 Front Squats Min 2 – 6 Back Squats. These partner/team workouts are designed to be done with two or more athletes working together to complete the workout. 2. usually in CrossFit a squat clean is caught at the bottom of your squat, not caught at the top and ridden down. 12 Minutes to build to a moderate-heavy 3 Position Squat Clean (Top Down, 1 Tall + 1 ATK + 1 Floor) *Start light, build to moderate to heavy 3 position clean *Complete 1 tall hang squat clean + 1 above the knee hang squat clean + 1 full squat clean from the floor then rest and add a little weight *Reset in between the ATK squat clean and full squat clean ; Then: 6 Rounds for time of. 11/04/2020 . One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. m=15 / f=10 calorie bike/row. Rest 4:00. AMRAP 4 15/10 Calorie Row 15 KBS 24/16 15 Thrusters 42,5/30. Skip to content . 15 box jump overs. Front Squat 1RM Pause Squat – hold the bottom position for 3 seconds 3. 11/05/2020 . Thursday // 12.10.2020 Complexes do not need to be unbroken, however, let’s move with a purpose. 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk Complete complex without letting go of the bar Last completed: 8/8/18. Front Squat 3-1-3-1-3-1. 3-Position Squat Clean Complex On the 2:00 x 6 Rounds: High Hang Squat Clean (High Thigh) Hang Squat Clean (Knee Level) Squat Clean Front Squat. 3 Rounds NOT For Time: 15 Deadlifts (155/105#) 12 Hang Power Cleans 9 Front Squats 6 Jerks 3 Squat Clean Thrusters From @benbergeron @comptrain.co of course ‍♀️ Not for time because focusing on making it pretty & smooth I decided to do the rounds quickly and rest a little in between rounds. Halting Clean Deadlift (1RM= 180#) (75%/5)5 135# *To Power Position with 3 sec pause. Conditioning: ”4th Down” AMRAP 4 21/15 Calorie Row 21 KBS 24/16 21 Thrusters 35/25. Today we are building upon that by building up to a heavy single Hang Squat Snatch. Rep 3 is from the high hang which allows me to focus on being fast under the bar. Conditioning: ”Power Bar” AMRAP 12 9 Strict Pull-Ups 12 Hang Power Cleans 60/42,5 9 Strict Handstand Pushups 21 Deadlifts 60/42,5 . CompTrain is for people who understand that mental toughness is the key to performing at an elite level, and are committed to getting better at it. You pick the height of the step-ups. Barbell Warmup 5 Good mornings 5 Back Squats 5 Arm Rotations 5 Strict Press 5 Deadlifts. 3. m=12 / f=9 calorie bike/row. 3 position pause Clean Pull + Tall clean straight into... 7 min EMOM 1 Squat Clean (start at 60% and add weight) • 5 min AMRAP 50/35 Calorie Row Buy-In Then Max Rounds of: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)(sc:95/65) Rest 3:00. Front Squat 3-1-3-1-3-1. Gymnastics. Conditioning “Chad 1000x” For Time: 1,000 Box Step-Ups. The Face Mask Insert You Didn’t Know You Needed! As you become advanced, you may choose to pair a “slow” (squat, bench, etc.) metcon: "come clean" 3:00 amrap. To figure out your starting weight for this monster, start with your 5RM and subtract 5lb from every workout you will be doing in the six-week period. Conditioning For time: 2,000m Row 50 Alternating Pistols (25/side) 30 Hang Power Cleans, 225/155 2. 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk. Power Clean + Front Squat (1RM= 120#) 60%/2+2 70# 65%/2+2 80# (70%/2+2)3 85# 2. Pain Train Log. Conditioning “Chad 1000x” For Time: 1,000 Box Step-Ups. 3-Position Power Clean. 3 position power clean: High hang Mid hang Floor 2 sec pause in catch and at knee Up to 175# ——— 5x 30 du 5 power cleans 155# 7 bar facing burpees 1:00 rest 1:19 – 1:11 each round Following the weightlifting piece is a short, Open-style metcon. Last week we worked to a heavy 3-Position Power Snatch. Rep 2 is from just below the knee. 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