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9/19/2018

18
Sep

9/19/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec each movement

Active Samson

Active Spiderman

Push-up Down Dog

Cossack Lunge

Mobility

Warm-up (No Measure)

Front Rack Stretch with Band

Band Shoulder Distraction

Movement Prep and Coaching

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

Jerk Warm-up (No Measure)

3×5 BNPP weighted bar

3×5 Press in split (front and back)

3×5 Eye Level Jerks

Warm-up (No Measure)

### Vertical vs. Horizontal

The small details are the big details and faults are exponential when attempting to hold on to a weight for an extended period of time. One thing that is seen quite often when cycling a barbell is horizontal motion, whether that be forward or back. We know that the only productive path of the barbell is straight up and down, with any travel in another direction costing extra energy.

Jumping back in the clean can be a result of jumping the bar from too low on the body, overextending the back, or a weight imbalance in the foot. Jumping forward in the clean can also be a result of a weight imbalance in the foot, but also the loss of upper body engagement or bringing the hips forward and not up.

While each athlete may exhibit different faults, a physical target can provide some good feedback for all. Tape or draw a line on the ground and have athletes center their mid-foot over it. Throughout both the clean and the jerk, athletes can try keep their bodyweight and external weight over this line. If the bar or body moves forward or back of the line, you know that something is off, which is where we can begin to root the problem. However, having the line there gives coaches some data to work with and helps athletes self-correct when your eyes are on someone else.

Draw Line

Establish Grip

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3 Hang High Pulls

3 Hang Muscle Cleans

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1 High Hang Power Clean

2 Hang Power Cleans

3 Power Cleans

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1 Strict Press

2 Push Press

3 Push Jerks

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3 Power Clean and Jerks

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Build to Lighter Weight

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

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

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