20 x Medicine ball cleans (20/14)
Run 400m
Post time to comments.
Coach's Notes.
For your warmup, ensure you cover some good hip and shoulder mobilization like you would before a front squat day. Practice a few hang squat cleans into front squats with PVC and an empty bar to "grease the groove" for MBC...practice the drop under and catch in a good, low squat position.
Probably been a while since you saw some med ball cleans. Quick refresher below with more info in the vids. Trainers -- do some QA/QC on athletes in your groups during warm-up.
- Setup -- start every rep in a good deadlift style position: heels down, head upright and neutral, good lumbar curve and midline stability.
- Execution -- deadlift with full extension of the hips, a shrug with straight arms and ball kept close to body, and a quick drop to catch in a low, tight front squat.
ADMIN NOTE. Trainers and athletes -- today's our first day working toward re-establishing regular start times. We have some people committed to group starts at 0545 and 0630...show about 15 mins early for a WOD brief and warm-up. Any requests for refined or additional start times, post to the whiteboard or to comments here.
Training Videos.
- "Movement Demo: MBC" - Reebok Crossfit ONE shows proper form.
- "Coaching the Medicine Ball Clean: Part I and Part II" - two short vids from HQ with Russell Berger. Useful explanations, cues, and coaching tips for refining the movement.