Trifecta Trifecta

Posts Tagged ‘Squat Clean’

Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

Continue ReadingNo Comments

Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

Continue ReadingNo Comments

Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

‘EMOMDAY”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
RX+: 155#/105#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

Continue ReadingNo Comments

Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

‘EMOMDAY”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
RX+: 155#/105#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

Continue ReadingNo Comments

Friday 03.29.19

Warm-Up

A) EMOM x 6 minutes:

Odd: 40 seconds Row
Even: 40 seconds Jump Rope

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500m Row

3:00-6:00:
50 Double-Unders
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00:
50 Double-Unders
25 Hand Release Push-Ups

Workout Tip

Each station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

Continue ReadingNo Comments

Friday 03.29.19

Warm-Up

A) EMOM x 6 minutes:

Odd: 40 seconds Row
Even: 40 seconds Jump Rope

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500m Row

3:00-6:00:
50 Double-Unders
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00:
50 Double-Unders
25 Hand Release Push-Ups

Workout Tip

Each station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

Continue ReadingNo Comments

Tuesday 03.19.19

Warm-Up

A) 12-9-6:

Kettlebell Windmill, with a light kettlebell
Burpees

B) 2 Rounds of:

200m Run
10 Power Clean,s below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups

– Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and back is straight with shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity:

A. 4 min time cap:

800m Run for Time

B. 4 min time cap:

40 Burpee Box Overs 24”/20#\”

C. 4 min time cap:

20 Clean and Jerks

AX: 95#/55#
RX: 115#/85#
RX+:135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Each Station should be completed with some rest in between stations. Scale repetitions, distance, or load, to make this happen.

Continue ReadingNo Comments

Open 19.2

CrossFit Open 19.2 just dropped! Get expert tips to crush this WOD from “Fittest Man on Earth,” and four-time CrossFit Games Champion, Rich Froning.

WORKOUT

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb./85lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb./115lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb./145lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb./175lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb./205lb.

Stop at 20 minutes.

Continue ReadingNo Comments

Tuesday 03.19.19

Warm-Up

A) 12-9-6:

Kettlebell Windmill, with a light kettlebell
Burpees

B) 2 Rounds of:

200m Run
10 Power Clean,s below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups

– Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and back is straight with shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity:

A. 4 min time cap:

800m Run for Time

B. 4 min time cap:

40 Burpee Box Overs 24”/20#”

C. 4 min time cap:

20 Clean and Jerks

AX: 95#/55#
RX: 115#/85#
RX+:135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Each Station should be completed with some rest in between stations. Scale repetitions, distance, or load, to make this happen.

Continue ReadingNo Comments

Saturday 03.09.19

Warm-Up

A) 3 Rounds of:

20 Calorie Row
10 Overhead Squats, with a PVC pipe
5 Strict Pull-Ups

B) 3 Rounds:

12 Ball Slams
6 Hang Cleans, with an empty bar
3 Thrusters, with an empty bar

Strength

Squat Clean

Heavy 3
Then 1×3 at 10% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

4 Rounds For Time:

8 Hang Power Cleans
8 Calorie Bike
4 Bar Muscle-Ups

AX: 75#/55#
RX: 115#/75#
RX+:135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Hang Power Cleans: You should be able to complete 8 repetitions in 2 sets or less.

Bar Muscle-Ups: If we are having trouble with muscle ups scale to 8 chest to bar pull-ups or 8 strict pull-ups.

Continue ReadingNo Comments

Saturday 03.09.19

Warm-Up

A) 3 Rounds of:

20 Calorie Row
10 Overhead Squats, with a PVC pipe
5 Strict Pull-Ups

B) 3 Rounds:

12 Ball Slams
6 Hang Cleans, with an empty bar
3 Thrusters, with an empty bar

Strength

Squat Clean

Heavy 3
Then 1×3 at 10% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

4 Rounds For Time:

8 Hang Power Cleans
8 Calorie Bike
4 Bar Muscle-Ups

AX: 75#/55#
RX: 115#/75#
RX+:135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Hang Power Cleans: You should be able to complete 8 repetitions in 2 sets or less.

Bar Muscle-Ups: If we are having trouble with muscle ups scale to 8 chest to bar pull-ups or 8 strict pull-ups.

Continue ReadingNo Comments

Open 19.2

CrossFit Open 19.2 just dropped! Get expert tips to crush this WOD from “Fittest Man on Earth,” and four-time CrossFit Games Champion, Rich Froning.

WORKOUT

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb./85lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb./115lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb./145lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb./175lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb./205lb.

Stop at 20 minutes.

Continue ReadingNo Comments