Explore Power - Clean to Press

CrossCut Template (4/21)

1) PREHAB:

15min Free Roll SMR-  Coaches Assist

Warm-up ALL TOGETHER:

A) Glute/Core Activation + Dynamic Mobility

B) Agility/Cardio Warmup

2) Skill/Strength: Clean to Press/Bilateral Hip Dominant

	A	B	C
Instructions/Equipment needed	Barbells. 9ft square open area. Group A gathers enough plates to progress in 4-6 sets to 4 repetitions.	2 Kettlebells. Group needs to gather KBs to progress to a 6 repetition load.	2 Dumb Bells. Group needs to gather DBs to progress to to 8 repetition load
Setup/Location:	BB/ Center	KBs Mirrors	DBs Mirrors
Skill Practice:
Set 1: 8-10 Practice reps	Vertical Leap	Vertical Leap	Vertical Leap
Set 2: 6-8 Practice reps CLEANS (Moderately HEAVY)	6-8 Practice reps (Moderately HEAVY)	6-8 Practice reps (Moderately HEAVY)	Slow/Fast Front Loaded Squat
Set 3: 6-8 Practice reps Push Press (Moderately HEAVY)	BB Push Press	KB Push Press	DB Push Press
Set 4: 4-6 reps Moderately HEAVY	BB Clean to Press	KB Clean to Press	DB Clean To Press
Set 5: 4-6 reps Moderately HEAVY	BB Clean to Press	KB Clean to Press	DB Clean To Press
Set 6: 4-6 reps Moderately HEAVY	BB Clean to Press	Kb Clean to Press	DB Clean To Press
2min BREAK

3) DO BATTLE:

Instructions:	AMRAP BB Clean to Press (Moderate LIGHT)		AMRAP KB Clean to Press (Moderate Light	AMRAP DB Push Press
Plan/Timing:	2x 60sec/90sec	2x 40sec/120sec		2x 30sec/150sec

10min Cool Down Dynamic Stretch, Static Stretch

Sweet Sixes

SMR Traps, Lats, Rhomboids, ITB

Dynamic Warmup

5min Dead Tread

For TIME
21,15,9
Barbell Clean
Box Jump (weighted)
Knees to Elbows
Ball Slam
KB Swing
Burpees

Dynamic Stretch and cool down

Chutes and Ladders

WARMUP

SMR Problem Areas

5min Cardio Warmup

Dynamic Stretch

WORKOUT

3ROUNDS:

Park Lap + Stairs

Standing Long Jump (on turf)

5ROUNDS:

Dumb Bell Thruster (10 Each Side)

Dumb Bell Snatch (10 Each Side)

Pushup (20)

3ROUNDS

Pullups (Sub Jumping Pullup) (10)

Hanging Feet to Bar (Sub Hanging Knee Raise) (10)

1ROUND 

Dead Tread (3min)

COOL DOWN AND STRETCH

Ski Race HR intervals

Treadmill
5 times

4min @12% incline 5.5mph
3min rest

Rip-d-do-da-day

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Upper Body Stretch

Workout

4x12

Super Set - 

Bench Press

Pushup

4x

Pullup AMRAP

Lat Pull - 12

3x10

Weight Bench Dips

Tricep Pushups

3x10

Seated Row

Bicep Cable

Cool Down

Easy Does It

1 Kettlebells 25-40lbs, Med Ball, Ab Mat

Warmup:

3 park laps

Dynamic Lunges

Dynamic Stretch

Workout

AMRAP - 15 Min (Group Burpee Penalty for bad form)

Get Ups – 2 E

KB Swing Row - 20

Overhead Lunges - 20

Stairs - 1

Burpees (Group)

AMRAP - 15 Min

Hands on Ball Mountain Climbers - 40

Transition Pushups - 12

Broad Jumps (Holding Med Ball) - 1 length

Rainbow Ball Slams (count every rep) –20

Burpees (Group)

Cool Down

Complete for time!

WOD are you doing?

Two dumb bells: Men – 40+ lbs and 20-40lbs women 25+ lbs and 10-20lbs, Ab mat

Warmup:

5 Minute Cardio Warmup

Dynamic Stretch

Practice

Three rounds (two rounds light weight, one heavy)

Dumb Bell Clean – 10 E

Dumb Bell Front Squat – 10 E

Dumb Bell Push Press – 10 E

Workout

4 Rounds

Dumb Bell Clean Squat Press – 10 E (heavy)

Jane Fondas – 20 E

2 round

SPRINT – ¼ m at 2%

Squat Jumps - 25

1 Round

Row - 500m

Ski - 400m

Instructions

Complete for time!