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  • Monday April 21st

     

    Skill

    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

     

     

    Metcon

     

    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

     

    Resources/Topics

    Why We Kip via CrossFit Jornal

    Kids Are Not Small Adults via Breaking Muscle

    Continue Reading
  • Tuesday, November 5th

     

    Skill/Strength

    Burgener Warm Up

    DB Clean 12x3, 60s rest  

     

    Metcon 

    "Balls out"

    12 minute AMRAP 

    5 Man Makers

    15 Wallballs

     

    Post load and time to comments

     

    RESOURCES/ARTICLES

    Wallball Demo - tips 

    Is the 5 second rule true? via VSauce

    It's the Sugar Folks via NYT

    Continue Reading
  • Tuesday, October 22nd

    Strength

    DB Hang Power Cleans 5x5 – 45 seconds rest

     

    Metcon

    "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.

     

    RESOURCES/ARTICLES

    DB Hang Power Clean Demo 

    Stay tight: Midline Stability

    Movement transfer: Push up & Sling shot

     

    Continue Reading
  • Friday, October 11th

    Skill 

    Handstand Practice

    DB Cleans 10x5 - 45 seconds rest between sets 

     

    Metcon

    AMRAP 10 minutes

    15  Push Press

    10 Weighted Sit ups

     

    Post load and time to comments.

    Continue Reading
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