5 Squat cleans (135/95)
10 Pistols (Alternating)
Post time to comments.
Coach's Notes. (standard times of 0545, 0630, and 0800)
A dastardly little W/G (weightlifting/gymnastics) couplet for you today that will test your ankle mobility, leg and core strength, and really spotlight the bottom position of your squat. Spend some time getting loose with some easy runs and strides or rows (you probably got enough of those yesterday) and spend time hanging out and moving around a bit at the bottom of your squat before Go.
Scaling guidance. Treat today's WOD as "For time" only if you are rock solid on form in both exercises. Otherwise, ease up on load and pace and fight for good reps, every rep.
- Squat Cleans -- first step, go lighter on load. If you struggle with a low receiving position, catch crisply in the lowest position possible, meeting the bar, and then complete a front squat. If your front squat is still a work in progress, power cleans only...but spend time working the rack and FS afterward.
- Pistols -- lots of ways to self-assist. Use the rig uprights or box for balance, or use a ring/heavy band for additional support. You can also perform them on the edge of a box to work full ROM without being constrained by flexibility. New athletes, consider sets of 20 alternating step-ups instead...discuss with a coach.
Training Videos.
- "Squat Clean Demo" - quick down and dirty (~1:00) from Northstate Crossfit.
- "Mic'd Instructor: Squat Clean" - Jon Gilson gives the clean the Again Faster treatment. Methodical, detailed instruction and tips (11:00).
- "How to Clean: Part 1 / Part 2 / Part 3" - OK, I am going overboard but this is a great series from Glenn Pendlay. Guy knows his stuff a little bit.