re: Daily CrossFit Thread: Workouts and other musings..

1.5 mile run
100 tire flips
1.5 mile run

Then tennis with the kid

4 rounds

400m run
30 air squat
20 dbell power clean
10 push press

Then

5x7 shoulder press

You do tire flips in your home set up?

I am fasting until Tuesday night then again until Friday so nothing crazy for me and not really CF

Ladder- 1 round every 3 min-5 rounds
Ssb squat-1/2/3/4/5
Hip thrust-5*5
Ghd situps-5*10

Pump work-
BFR calve raises
BFR curls

I workout home/gym 50/50 probably.

No. MS Gulf Coast

Workout of the Day

A.) 3 Sets:

-5-7 DKB Squat (3030)
-1 Min AMRAP V Ups

B) 8 Minute AMRAP

(155/105)

Squat Clean +
Front Squat

Start with 1 rep of each, then increase 1 rep each round.

Example:
1 squat clean + 1 front squat
2 Squat Cleans + 2 Front Squats



I asked coach what weight they think I should hit. Since I'm in a strength gaining phase and my Max FS is 225 and Max clean is 185, they suggested I go for the gusto and Rx with the caveat that I keep close attention to form and if starts to break, stop. so I listened.

4 rounds + 5 reps Rx. That was a serious grind but I'm happy I did it. Didn't stop early but did take very long breaks. Every squat clean was a single and the last round I was taking 20+sec per clean.

quote:

---

no squat cleans at our plac

---

dafuq

90 percent of 'squat cleans' I see are a power clean and a front squat, so maybe we do them a lot.

I rarely see a cross fitter catch it at their lowest point

I appreciate that. However for functional fitness they don't offer much benefit. Rarely does the casual cross fitter power clean less than they clean with a squat, so power can be more beneficial and the total work is more.

Or you could just perform a front squat, while work per rep is less, most people can do more reps. Work over time is where it is at.

Coaching? I have been in crossfit for 6 plus years and have been in about 10 different boxes. I have seen very very few coaches that should be coaching either the full clean or the snatch. I have a great deal of respect for a box that does not program lifts that have little functional benefit but do put people at greater risk for injury. And in the squat clean it could be quite serious.

I don’t like anything heavy anymore. I almost died today w cleans, squats and dubs