I love programming technical movements on Mondays. It's a great way to start the week. You're fresh, ready to work, we've got the most attendance on Mondays and what better way to turn a "Case of the Mondays" into a day to really look forward to. Last Monday there was phenomenal showing of Clean and Jerk effort. Today, we're going to take the most critical component of the clean and practice it. If you're a vet to the sport of CrossFit, this is something you can ALWAYS work on refining for more power. If you're new to the sport, this is something you need to learn, sooner than later.
The power of your clean comes from getting full extension of the hips, knees, ankles. It's called triple extension and you might hear a coach talk about it today. Your skill work today will be working on feeling the full extension in the clean. This is what it looks like. Watch this video and pause the video at 0:26. Notice how ankles, knees, hips are extended before the arms do any bending.
When the arms bend, the power ends.
Skill work: Clean technique
20 Minute AMRAP:
40 Air Squats
*scale reps or style of pushups accordingly so you can keep moving. Don't spend 20 minutes struggling through too challenging of pushups.
Post by D. Soprano
Posted on Sun, November 8, 2015
by Dana Soprano