Thursday, December 30th 2021
Warm-up
A. General
2 rounds
30 sec Row/Bike/Ski or 200m Run @Easy
5/5 Single Arm Bent Over Row
15-20 sec support on rings
2 rounds
30 sec Row/Bike/Ski or 200m Run @Easy
5/5 Single Arm Bent Over Row
15-20 sec support on rings
B.Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>
C. Clean & Jerk Specific
Focus on having athletes execute proper positions here while they have the chance. Use your advanced athletes to demo for visual cuing.
Pull
3 Clean pulls
3 Heaving muscle squat cleans, no hook grip no contact
3 Pause Hang cleans (pause in the hang position)
OH
3 Jerk dips
3 Tall jerks:
3 Jerks (Push or Split)
Build to heavy in the first 7 minute window of section A
Weightlifting
Clean and Jerk (Find a heavy 1+1+1)
Metcon
“Extended Elizabeth” (Time)
For time
21-18-15-12-9-6-3
Power cleans 135/95lbs
Ring dips
21-18-15-12-9-6-3
Power cleans 135/95lbs
Ring dips
Scaling options:
Beginner:
"Elizabeth"
21-15-9
Power cleans 45/35 lbs
Assisted ring dips
Beginner:
"Elizabeth"
21-15-9
Power cleans 45/35 lbs
Assisted ring dips
Intermediate:
Maintain volume and adjust weight or assisted ring dips
or
"Elizabeth"
21-15-9
Power cleans @ 135/95 lbs
Ring dips
Extra Accessory
Metcon
Blood Flow
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions
This is a nice cool down to help athletes’ heart rate come down and get some insight on how they did on their workout!
Clean + Hang squat clean + Jerk
(1 + 1 + 1)
Score: Heaviest set
TC: 14 minutes (7 minutes to ramp up & practice + 7 minutes to execute working sets)
Scaling options
Beginner
Use the first 7 minute window to practice & slowly increase weight as needed.
Intermediate
As written
COMP
Performed after the metcon Friday