Cleaning toes and bars

17
Sep

Cleaning toes and bars

IRIDIUM CrossFit – CrossFit

Complete 5-7+ rounds. The weight on the power clean should be moderate to heavy and you should be able to perform 2-3 touch & go reps with workout weight.
Spend no more than 2:00 on any round.

Warm-up

Set 1

10 Alternating Spiderman Stretch

10 Prone Arch-ups

10 Straight Leg Sit-ups

Set 2

20 Alternating Knee-to-Elbow in Plank

20 Hollow Rocks

20 Alternating V-ups

Warm-up

Toes-to-bar progressions| 8:00 minutes

1) Position on the Pull-up Bar

2) Kip Swing

3) 2 Kip Swing + 2 Knees Above Hips

4) 2 Kip Swing + 2 Knees-to-Armpits

5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toes-to-bar

6) Multiple Toes-to-Bar

Weightlifting

POWER CLEAN PROGRESSION 5:00 minutes

On a 10:00 Clock

• The goal is to build up and hit a heavy power clean for the day. This weight should be heavier than the weight for the workout.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

Rx+

5 Power Cleans (205/145#)

10 Toes-to-Bar

Rx

5 Power Cleans (155/105#)

10 Toes-to-Bar

Beginner

5 Power Cleans (75/55#)

10 Hanging Knee Raises