Today we do some really heavy squatting. Then one of the great Open couplets using full ground to overheads and toes to bar. Pencil in next Thursday 30th as this will be our last big CrossFit Total of the year and our strength base will be laid for the CF Open, now just under 6 months away. Skills and stamina will be our priority over the spring and early summer to have us ripped and ready come February.
Clean Tech. Then Gwen. Like Grace but we don’t have the luxury of singles, or even touch and go bigger sets. We aim to do each round unbroken and select a ‘resting’ place either overhead, the front rack or the hang position. ‘Barbell cycling’ is unique to CrossFit and a skill we can develop closer to Open time, but practise your cycling during the warm up. The benefit of a strength training workout like this is you learn your upper limits and test your technique. Weightlifting. Its just awesome.
E 2 M 5 R
1 CG DL + 1 HPC + 1 HSC + FS + PJ
**Aim to keep the bar off the ground
” Gwen ”
15-12-9 reps of
Clean and Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Consistency. Its not only about turning up every day. Consistency involves replication of movement that requires constant practise of positions. Take the intensity out of your movement by removing load and speed, and engrain the patterns regularly so you brain and body have a seamless flow of info going both ways. Practise makes perfect. But turn up every day as well. Be consistent. Then own your wods.