Guest Programmer – HWPO
July 22-Aug. 4, 2024
Complete as many reps as possible in 2 minutes of:
5 squat clean and jerks
Max-rep feet-elevated ring rows
Rest 1 minute between sets. Repeat for a total of 5 sets.
Use 70% of your best squat clean and jerk.
Post load and reps to comments.
Scaling:
Five squat clean and jerks at 70% should feel heavy but manageable. Heavy lifters may need to reduce this to 65-67%. Focus on good-quality positions when you pull off the floor and when you descend into your dip. Today, the first pull and the dip are important for consistent reps. Some of you may be able to do these 5 reps in 30-40 seconds, but for the sake of today, focus on making all 5 reps identical. If that takes a full minute, that’s OK. This is crucial because we are fatiguing the upper back and core with the feet-elevated ring rows. This is why our goal today is technical endurance. We can’t use a weight that deteriorates under fatigue, so if you tend to perform less technically sound when tired, reduce the load on the barbell and control the work/rest on the ring rows.
When we look at our favorite CrossFit athletes who seem to lift perfectly even when tired, it’s because they perform sessions like these, where the goal is qualitative and not quantitative.
GOALS: Power and technical endurance
ADVANCED AND BEGINNER ATHLETE TARGET: Quality reps on the clean and jerk, sets of 5 on ring rows
Intermediate option:
Same as Rx’d.
Beginner option:
Complete as many reps as possible in 2 minutes of:
5 squat clean and jerks
Max-rep ring rows
Rest 1 minute between sets. Repeat for a total of 5 sets.
♀ 35 lb
♂ 45 lb
Coaching cues:
Technical endurance is an athlete’s ability to maintain a high degree of proficiency in a given movement(s) throughout a workout. This could mean moving along straighter lines, minimizing errant movement, and/or capitalizing on the concept of core-to-extremity movement patterns. Maintaining the ideal technique for a single rep is one thing, but doing so for an entire workout requires time and practice. Anyone can move fast, but to move quickly with a high degree of proficiency is an art form.
Resources:
The Clean and Jerk
The Ring Row
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