Posts tagged clean
Double Bell Ringing
4 weeks ago
WOD for Monday 042213 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”
Strength:
Clean
1 rep @60%
1 rep @60%
1 rep @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
Establish 1RM (no more than 4 attempts)
Conditioning:
4 Rounds:
6 double KB swings
6 double KB clean and press
6 double KB swings
KB weight is as heavy as possible without putting KBs down mid-round.
This is a partner WOD. One person completes an entire round while the other one rests. Trade rounds like this until both have completed 4. Share the same set of KB’s if possible. 10 burpee penalty for every time the KB’s touch the ground between the start and finish of a round.
Time cap: 8 minutes (total for both partners)
Post Clean Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the “on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.
For the strength segment, you will establish a 1RM Clean for the day. Follow the reps and % progression up to 95% and then take 3-4 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, work with a partner, alternating rounds. The time cap is 8 minutes total for both partners to finish. Ideally, both partners will use the same set of KBs, but this isn’t totally necessary. During each round if you have to set the KBs down, count a 10 burpee penalty. The burpees are to be completed AFTER all of your rounds are completed and may be done beyond the 8 minute time cap.
ENDURANCE WORKOUT tonight at 6pm!
Double KB Clean and Press
Not All Conditioning Is The Same
1 month ago
WOD for Thursday 041813 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Clean Work
5 rounds of 3 Unbroken Hi-Hang Cleans @ 35% 1RM Clean
90 seconds rest between rounds
Strength:
Deadlift
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM
Conditioning:
5 Rounds NOT FOR TIME
10 Front Squats (185/135 or 55-65%)
10 Good Mornings (135/95)
10 Back Extensions
Post Deadlift Loads and Workout Loads to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. For the skill work, load a bar to 50% of your 1RM full clean and perform three unbroken full cleans from the high hang (hip) position. These are for technique, primarily to work on opening your hips and getting under the bar. Rest 90 seconds between rounds. Total time here should be less than 10 minutes.
For the strength segment, for the Deadlift follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be pretty heavy.
The conditioning workout is NOT FOR TIME. You should work in pairs or even threes so you can share bars…just like a strength segment. Perform 10 reps, unbroken, of each movement. Use the posted % to determine your FS loads. If you cannot complete sets of 10 then you need to use less weight.
Good Mornings
Cleaning Up, Up, and Away
1 month ago
WOD for Friday 041213 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round
Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”
Strength:
Clean
5 singles @75%
3 singles @85%
3 singles @90% 1RM
Conditioning:
8 Rounds For Time:
20 Double Unders
5 Wall Balls (20/14)
5 Pullups
Time cap: 10 minutes
Post Clean Loads and Workout Time to Comments
During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the “on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today. See the video below from the :30 second mark to 1:05 for how it works.
For the strength segment, follow the warmup progression and then complete 3 Clean singles at 90% 1RM. Rest 3-4 minutes between attempts. You’re working at the higher end of your capacity, but this is not the day to be going for 1RMs.
For the conditioning workout, there is a 10 minute time cap. You’ll have to work fast! Sub parallette jumps for DUs today so you can keep moving if you haven’t yet mastered them. For Wall Balls, guys to the red line and ladies to the blue. Megan Gilbert should go to the red line since SHE’S GOING TO REGIONALS!
ENDURANCE WORKOUT tonight at 6pm! Come enjoy the sunshine!
Muscle Up Transition Drills
Hip Opening
1 month ago
30-minute Mobility Workouts return TONIGHT!
Wednesdays at 5:30pm and Saturdays at 10:00am
WOD for Wednesday 041013 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Skill:
Cleans
5 rounds of 3 unbroken Hi-Hang Cleans @50% 1RM Clean
90 seconds rest between rounds
Strength:
Deadlift
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 @80% 1RM
Conditioning:
For Time:
15 Deadlifts (95/65)
15 Thrusters
15 Front Squats
15 Overhead Squats
15 Push Jerks
Do 3 Burpees to begin and each minute on the minute
Time cap: 15 minutes
Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. For the skill work, load a bar to 50% of your 1RM full clean and perform three unbroken full cleans from the high hang (hip) position. These are for technique, primarily to work on opening your hips and getting under the bar. Rest 90 seconds between rounds. Total time here should be less than 10 minutes.
For the strength segment, for Deadlifts follow the reps and % progression up to 3 sets of 3 reps at 80% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.
For the conditioning workout, perform three burpees at the very start and then again at the top of each minute until you’ve completed everything. Use the same bar/load for all movements.
Chipping Game
1 month ago
We’ll be doing the final Open WOD, 13.5, on Saturday morning from 9-11am!
WOD for Thursday 040313 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Kipping Pullups
5 Rounds:
5 reps of “Jump, Push, Swing”
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition” (see video below)
Strength:
Clean
5 singles @70%
3 singles @75%
3 singles @80%
3 singles @85% 1RM
Conditioning:
For Time:
Row 600m
15 OHS (95/65)
30 Burpees
45 KB Swings (52/35)
Time cap: 10 minutes
Post Clean Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, you will perform 8 rounds of 5 sets of the “jump, push, swing” combo. The goal for these is NOT to do kipping pullups. It is to practice the upper body movement pattern of them. Do a jumping pullup, aggressively push away from the bar, and then swing through. Repeat.
IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today. See the video below from the :30 second mark to 1:05 for how it works.
For the strength segment, follow the warmup progression and then complete 3 Clean singles at 85% 1RM. Rest no more than 2 minutes between reps. The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, take the OHS from the floor. Try to get through each movement unbroken. Time cap is 10 minutes.
Muscle Up Transition Drill (from :30 to 1:05)
Double Doozie
1 month ago
Free Olympic Lifting Seminar on Saturday, April 13th!
Limited Spots! More info here
WOD for Tuesday 040213 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
EMOM for 6 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Use 50% 1RM
Strength:
Deadlift
5 reps @45%
5 reps @55%
3 reps @65%
4 sets of 4 reps @75% 1RM
Conditioning:
Part 1:
EMOM for 10 minutes, alternating minutes of:
High Wall Ball (20/14)
Pullups
Part 2:
AMRAP in 10 minutes:
6 Power Cleans (135/95)
9 Burpees
12 Air Squats
Post Deadlift Loads and Workout Reps (Pt. 1) and Workout Rounds (Pt. 2) to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 HPC and one full clean from the first position (high hip) every minute on the minute for 8 minutes (16 total reps). Do these at 50% 1RM of your full clean. They should feel pretty light. This is for technique.
For the strength segment, follow the warmup progression and then complete 4 sets of 4 reps at 75% 1RM for the Deadlift. Work quickly through the light warmup sets and then rest no more than 2-3 minutes between work sets. The entire strength segment shouldn’t take more than 25 minutes.
The conditioning workout has two parts today, totaling 20 minutes. For Part 1, alternate each minute for 10 minutes between “high” wall balls (men shoot OVER the red line, and women hit the red line) and pullups (kipping is cool). Immediately upon finishing the last minute of Part 1, begin the 10 minute AMRAP .
Clean with Coach Burgener
CF Open WOD 13.4
1 month ago
CF Open WOD 13.4 TODAY from 9-11am!
Come check out the Verizon Team Penske No. 12 IndyCar in our parking lot today from 9am-1pm!
WOD for Saturday 033013 - Click Here For Today’s Schedule
CF Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post Score to Comments
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
COMMUNITY WORKOUT today at 11am! Bring your friends!
Workout 13.4 Movement Standards
