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CF Track Week 1 Day 1

0:00-10:00 General/Specific Warm-up

10:00-12:00 Get barbells out on gym floor

12:00-22:00 Technique Work

22:00-25:00 Explanation of WOD and Barbell Warm-up

25:00-30:00 Barbell Warm-up

30:00-35:00 Final prep for WOD

35:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

20-30 seconds each side Forearm Stretch

20-30 seconds each side Pigeon Stretch

3-5 reps each side Iron Crosses

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

Technique Work

5 minute review of 2-Slide Power Clean (VIDEO)

EMOM 5: 2 x 2-Slide Power Clean

*this focuses on good positioning and transition to the launch for the hang power clean

Barbell Warm-up:

2 times through the complex in WOD

*must keep the barbell in your hands for full complex for the warm-up

Round 1: 5 reps of each (lighter weight than WOD)

Round 2: 3 reps of each (WOD weight)

WOD:

“Incredible Hulk”

AMRAP 20

5 Deadlift @115/75

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

*barbell is taken from the ground, not from the rig

SCORE: Rounds + Reps

PACE GOAL: 9-11 Rounds

FEEL:

  • Mental Grind

  • With just the barbell, there is nowhere to go, as the time goes on it will be tough to force yourself to pick up the barbell

STRATEGY:

  • 10 Rounds would be doing a round every 2 minutes

  • It is easy to do extra reps if you are not paying attention…example: if you do 5 deadlifts then drop the bar, you are doing an extra deadlift to begin your hang power cleans

  • What has worked well for me in the past: 4 Deadlift, drop, 1 Deadlift + 5 Hang Power Cleans + 4 Front Squats, drop, 1 Squat Clean to finish the last front squat, 5 push press, 5 back squats, drop

  • Whatever you choose, it is very easy to come out way too hot in the first few rounds, be smart 😁

PARTNER OPTION:

  • Same format, but you split the work

  • Would recommend alternating full rounds or alternating movements within the round

BEGINNER: 75/55 and/or partner option

SCALED: 95/65 and/or may rack the barbell on the rig if you are not comfortable transitioning the barbell to your back for the back squats, and/or partner option