db clean

  • Monday April 21st



    Gymnastic Kipping (20 Min Cap)


    The below is courtesy of Shane Farmer and CrossFit Invictus


    Step One - The Hollow Position

    • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
    • Legs and arms straight and together with toes and arms pointed.
    • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders


    If you can hold this poistion we can move to the next step.  Other wise lets work on some simplier progressions.


    • Start with your legs straight and feet together laying on your back.
    • Squeeze your big toes and heels together.
    • Place your arms, palms down, at your sides.
    • Lift your shoulders up off the floor while squeezing your ankles, quads, and gluteus.
    • Hold for 20 – 30 seconds
    • If you can hold for 30 seconds, go ahead and bring your arms overhead keeping your elbows locked out and rotating through your shoulders. Be sure to keep your shoulders off the ground.


    Once we’ve established a strong hollow position we can begin working to strengthen our arm and shoulder engagement in the kipping pull-up. An important aspect of the kipping pull-up is that our lats (the semi wing looking muscle on the back of the armpit) and subscapularis engagement play a large roll in connecting to the bar once we’ve started accelerating with the hips


    To be continued next week





    8 Min AMRAP

    Run 200 Meters or Row 250 Meters
    8 Box Jumps
    20 Hollow Body Rocks

    Rest 4 minutes then

    8 Min AMRAP

    Run 200 Meters or Row 250 Meters
    12 DB Cleans
    12 DB Push Presses



    Why We Kip via CrossFit Jornal

    Kids Are Not Small Adults via Breaking Muscle

    Continue Reading
  • Tuesday, November 5th



    Burgener Warm Up

    DB Clean 12x3, 60s rest  



    "Balls out"

    12 minute AMRAP 

    5 Man Makers

    15 Wallballs


    Post load and time to comments



    Wallball Demo - tips 

    Is the 5 second rule true? via VSauce

    It's the Sugar Folks via NYT

    Continue Reading
  • Tuesday, October 22nd


    DB Hang Power Cleans 5x5 – 45 seconds rest



    "Double Over"

    10 min AMRAP

    20 Double Unders (or scale to 40 Single Unders)

    20 Wallballs

    10 DB Strict Presses


    Post weight and rounds to comments.



    DB Hang Power Clean Demo 

    Stay tight: Midline Stability

    Movement transfer: Push up & Sling shot


    Continue Reading
  • Friday, October 11th


    Handstand Practice

    DB Cleans 10x5 - 45 seconds rest between sets 



    AMRAP 10 minutes

    15  Push Press

    10 Weighted Sit ups


    Post load and time to comments.

    Continue Reading
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