Tue: 3 Position Clean + Clean Shave

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Warm-up

DROM:

5 Iron Crosses each leg & 5 Iron Cross + 5 Shoulder Waves

Glute Bridges & Rolling V Sits

Scorpions & Back Extension Holds

Scap Push Ups & Puppy Dog from the Elbows

Thread the Needle & Forearm Openers

Cherry Pickers & Windmills

Forward Lunges w/ stretches (Samson, twists, knee circles, etc)

Air Squats (slow, regular, and jumping)

Burpee Walk Ups (Burpee + Reverse Inchworm)

Lat Activations & Hollow Arch Swings

BB Warmup:

5 RDLs

5 Good Mornings

3 Elbow Rotations (each arm)

5 Front Squats

3 High Hang Scarecrows

3 Low Hang Muscle Cleans

3 Squat Cleans from Mid-Shin

Weightlifting

3 Position Clean (Build to heavy complex)

Clean from:

High Hang (pockets)

Low Hang (above the knee)

Floor
Squat clean preferred.

Athlete can drop and reset after Low Hang Clean.

Metcon

Clean Shave (Time)

3 Rounds:

15 Pull-Ups

12 Burpees Over the Bar

9 Squat Cleans (135/95)

Mobility

Banded Scarecrows or Buddy Scarecrows

Smash and foam roll the low back, quads, traps, and scap.

5:00 Bike or Row to flush the legs!

Metcon

Endurance Needs (Time)

Endurance needs:

5k run/row test.

Start fast and hard, settle into a moderate pace and hold for first half to two thirds of distance. Finish strong to the end. Focus on breathing from the beginning to the end. Count every 4 steps on run in a of inhale 1, 2, 3, 4 exhale controlled tempo and on the row a 3 step count of 1 out (exhale), 2,1 in (inhale). This is during the meat of the workout. At the end still count steps on the run and on the row hard out for 1 and hard in for 1 count, but control of the chain and position as mentioned prior. If the counting is too much, ditch it and finish strong!

Explosive Needs (Time)

Explosive needs:

In 10 attempts find your max heavy sled push 75ft while staying under :15.

Do not exceed :15 window.

Record heaviest load in time domain. Rest 2-3 minutes between sets.

The sled is 65 lbs.

OR

400m sprint test. Walk/jog 400m (100m jog/100m walk/100m jog/100m walk). Rest 2 minutes. Sprint 200m. Rest 1 minute. Sprint 200m slower than previous, jog 100m, walk 100m. Rest 3 minutes. Sprint 400m. Approach each 100m by starting slow split each 100m, building faster by the third 100m and finishing strong into final 100m/final turn!

Best performed on the track!! With a buddy is even more fun!!!