Workout of the Day: Wednesday, 7.31.13

Below, Coach Basa hits a 104kg/229lbs clean (that’s 1.85x his bodyweight!). You don’t have to catch all your cleans this low today during “DT” but EVERY one of you should work on having the capacity to hit this position should you need it.  Here are some videos to help you begin working on this position for your lower body, and for your upper body.



MOVEMENT PREP: Lax Ball Hip Flexors, TFL, and Glutes, take about 8 minutes to specifically address all of this.  Then perform 2 rounds of: 10 Glute Bridges, 10 Samson Lunge Steps. Then, release your SCM (poke around to the side and back of your neck for about 20 seconds and massage anything that feels VERY painful). Then, complete a 10 second Handstand Hold or 10 seconds of Hand Balancing (try shifting your weight from hand to hand here) x 3.

SKILL WORK: Review the Clean from Position 3 (Deadlift Position) into the full Clean.  Review the Push Jerk.



Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Annie Thorisdottir (last year’s CrossFit Games champ) completes “DT”

Jason Khalipa, this year’s second place individual Men’s champ at the CrossFit Games, completes “DT”

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