Pain Train Log. Rest 4:00. Comptrain Warm up 2 (No Measure) :30 Seconds each movement Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Air Squats Banded Air Squats. And it gets better—every time you perform the 20 reps, you’re expected to add 5lbs to the bar. 24 box jump overs (24"/20") m=18 / f=12 calorie bike/row. m=12 / f=9 calorie bike/row. 11/05/2020 . metcon: "come clean" 3:00 amrap. Rep 2 is from just below the knee. Conditioning 10 rounds of: :20 Bike, :40 rest SESSION 2 1. Olympic Technique 5 Sets: Snatch Deadlift to Knees Snatch Deadlift to Pockets Snatch Pull 2 Power Snatches. IMO the squat clean is a necessary skill in CrossFit and is a very different movement from a power clean. Following the weightlifting piece is a short, Open-style metcon. Built By CompTrain . AMRAP 4 15/10 Calorie Row 15 KBS 24/16 15 Thrusters 42,5/30. Last week we worked to a heavy 3-Position Power Snatch. lift with a “fast” (snatch or clean… Complexes do not need to be unbroken, however, let’s move with a purpose. Today we are building upon that by building up to a heavy single Hang Squat Snatch. Rep 3 is from the high hang which allows me to focus on being fast under the bar. These partner/team workouts are designed to be done with two or more athletes working together to complete the workout. Phase #2 – 3 Weeks. 3-Position Power Clean. Rest 4:00. Build to a 1RM Hang Squat Clean #icemancrossfit #comptrain #crossfit . Whether your goal is to push yourself to new heights on a personal level, compete in your first local competition or podium at the Games–if you’re trying to become the best version of yourself, CompTrain is for you. The routine has you squat three times a week for six weeks, with one set of 20 squats each workout. Download the all-new CompTrain App and start training smarter Get each day’s WOD for Free with our new app, or go PRO for exclusive features. We have three options for the workout: Slick // No rucksack. 1. Hannah is ready for some heavy lifting! One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Conditioning: ”4th Down” AMRAP 4 21/15 Calorie Row 21 KBS 24/16 21 Thrusters 35/25. 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk. 18 box jump overs. 3-2-1…GO . Rest as needed between sets. The grindstone creates weapons, and the sharpest of them all. WEDNESDAY // 11.4.2020 at 0530 / 5:30am … 12 Minutes to build to a moderate-heavy 3 Position Squat Clean (Top Down, 1 Tall + 1 ATK + 1 Floor) *Start light, build to moderate to heavy 3 position clean *Complete 1 tall hang squat clean + 1 above the knee hang squat clean + 1 full squat clean from the floor then rest and add a little weight *Reset in between the ATK squat clean and full squat clean ; Then: 6 Rounds for time of. Conditioning EMOMx10: Odd: 5 Thrusters (Climbing) Even: 200m Run. Heavy is relative for the day and should be a weight that athletes can still move well with. Conditioning For time: 2,000m Row 50 Alternating Pistols (25/side) 30 Hang Power Cleans, 225/155 2. THURSDAY // 11.5.2020 OPEN PREP Optional Active Recovery Day Optional Active Recovery 5 Rounds: 1 Minute Bike 1 Minute Reverse Lunges 1 Minute Row 1 Minute Kettlebell Swings (53 / 35 lb) 1 Minute Rest #icemancrossfit #comptrain #crossfit . We have three options for the workout: Slick // No rucksack. Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. Power Clean + Front Squat (1RM= 120#) 60%/2+2 70# 65%/2+2 80# (70%/2+2)3 85# 2. 3:00 amrap. Gymnastics. Start around 45-50% of 1RM Clean and Jerk and build to a heavy complex. Metcon (No Measure) Optional CompTrain WOD: 1:30 Easy Bike, 25% of Max Ring Muscle-ups 1:30 Easy Bike, 35% of Max Ring Muscle-ups 1:30 Easy Bike, 45% of Max Ring Muscle-ups 2:00 Easy Bike, 25% of Max Ring Muscle-ups 2:00 Easy Bike, … You pick the height of the step-ups. Getting to this position means that the bar has stayed close to the body, which leads to a more efficient lift. 3 sets of 8 reps; 5 sets of 10 reps, lighter weight (focus on speed) 12 sets of 2 on a running clock (:30, 1 minute, etc) EMOM or EOMOM sets; Short intervals (i.e. Set 1: 50% Set 2: 55% Set 3: 60% Set 4-5: 60-65% 3-Position Squat Clean Complex On the 2:00 x 6 Rounds: High Hang Squat Clean (High Thigh) Hang Squat Clean (Knee Level) Squat Clean Front Squat. Front Squat (1RM= 155#) 75%/3 115# 80%/1 125# 75%/3 115# 83%/1 127# 75%/3 115# 85%/1 130# 4. OTM 2:00 x 6 Three position squat clean + front squat 135# ——— OTM x 12 Even: 1 tempo front squat (5 sec down) Odd: 5 hspu Squats up to 185 ——— OTM 4:00 x 4 9 cal assault bike 6 burpees 100m run w/ 60# med ball. Conditioning: ”Power Bar” AMRAP 12 9 Strict Pull-Ups 12 Hang Power Cleans 60/42,5 9 Strict Handstand Pushups 21 Deadlifts 60/42,5 . 3. As you become advanced, you may choose to pair a “slow” (squat, bench, etc.) SQUAT CLEANS Vertical Forearms Vertical forearms in the squat clean refers to getting the elbows “high and outside” as the weight travels up the torso. Conditioning “Chad 1000x” For Time: 1,000 Box Step-Ups. 11/04/2020 . 3:00 amrap. Halting Clean Deadlift (1RM= 180#) (75%/5)5 135# *To Power Position with 3 sec pause. 2. WOD 14/11. Front Squat 3-1-3-1-3-1. On the 2:00 x 5 Sets: 3-Position Power Clean 3 Push Jerks. Today’s strength work was 3 position squat clean. Tempo Front Squat + Handstand Push-ups Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat Minute 2 – 5 Deficit Kipping Handstand Push-ups. Front Squat 3-1-3-1-3-1. max power cleans (135#/95#) 3:00 rest. 1. comptrain class programming. 5 min AMRAP 35/25 Calorie Row Buy-In Then Max Rounds of: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)(sc:115/80) Rest 3:00. Conditioning “Chad 1000x” For Time: 1,000 Box Step-Ups. max power cleans (155#/105#) 3:00 rest. COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN BUILD TO A HEAVY 3-POSITION POWER CLEAN METCON: "IHOP" 16:00 AMRAP 60 DOUBLE UNDERS 30/24 CALORIE ROW 15 … To figure out your starting weight for this monster, start with your 5RM and subtract 5lb from every workout you will be doing in the six-week period. Doing 3 position is great because it allows me to really focus on form. By itself, it’s just a thick stone that sits on a rusty wheel. 5 Front Squats Skill/Strength Barbell Cycling. Some of these WODs allow partners to partition the work as needed while others require the work to be divided in a particular way. The hip crease must pass below the knees in the bottom position. CompTrain Home Gym 3/30/20; Comptrain Home WOD 3/18/20; CompTrain Home WOD 3/17/20; Comptrain 3/16/18; Comptrain … Search for: Recent Posts. You do what ya want with it 3-Position Power Clean + Split Jerk "Tiger Blood" 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run; Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing a CFNE benchmark workout, “Tiger Blood.” The three positions are from the pockets, one inch above the knee, and the floor. The Face Mask Insert You Didn’t Know You Needed! 3-Position Squat Clean Split Jerk *All 12 reps must be completed unbroken. Cleans 1RM Squat Clean 2. Hang Power Clean Build to a Heavy Triple 2. Ring Muscle-Ups. CLASS WOD 1. 5 … 3-Position Power Clean; Build to a Heavy Complex “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees; Building positioning on the power clean to start things off today. 3 position pause Clean Pull + Tall clean straight into... 7 min EMOM 1 Squat Clean (start at 60% and add weight) • 5 min AMRAP 50/35 Calorie Row Buy-In Then Max Rounds of: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)(sc:95/65) Rest 3:00. A grindstone isn’t a sexy piece of equipment. max power cleans (115#/80#) 3:00 rest. complete as many reps in 20 seconds of….) A full squat clean into the thruster is permitted if the bar is taken from the ground. At the top of the rep, the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. 3 position power clean: High hang Mid hang Floor 2 sec pause in catch and at knee Up to 175# ——— 5x 30 du 5 power cleans 155# 7 bar facing burpees 1:00 rest 1:19 – 1:11 each round usually in CrossFit a squat clean is caught at the bottom of your squat, not caught at the top and ridden down. Skip to content . Stamina Squats On the Minute x 12 (6 Rounds): Min 1 – 3 Front Squats Min 2 – 6 Back Squats. "Power Steering" Teams of 3: 3 rounds for time: 45 Hang Power Cleans 60 Synchro Air Squats 60/45 Calorie Row *Thanks CompTrain for the awesome programming! 15 box jump overs. Front Squat 1RM Pause Squat – hold the bottom position for 3 seconds 3. Thursday // 12.10.2020 m=15 / f=10 calorie bike/row. You pick the height of the step-ups. 3 Rounds NOT For Time: 15 Deadlifts (155/105#) 12 Hang Power Cleans 9 Front Squats 6 Jerks 3 Squat Clean Thrusters From @benbergeron @comptrain.co of course ‍♀️ Not for time because focusing on making it pretty & smooth I decided to do the rounds quickly and rest a little in between rounds. 3 Unbroken Sets: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean. I actually like this movement along with snatch. I understand that #185 is a reasonably light squat clean for most male athletes, but you don't curl the bar when #95 power cleans are programmed. Partner/team workouts are a great way to push each other or train for competitions together. From the ground rep one is completed in a full squat clean. STIMULUS Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex We’ll perform the Squat Clean version of this complex today (See Demo Video Further Down the Page) Comptrain complex this AM, 3 x position power clean into 3 push jerks. CompTrain is for people who understand that mental toughness is the key to performing at an elite level, and are committed to getting better at it. 3:00 amrap. 2016 REGIONAL ATHLETES SESSION 1 1. Worked up to 100kg and ran out of time, would of liked to of seen if 110kg was there. 21 box jump overs. What it can create on the other hand, is quite deadly. 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk Complete complex without letting go of the bar Last completed: 8/8/18. Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. 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