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Foundational Movements and a NSFW Cookbook

October 09, 2014

In the last few weeks, medicine I’ve done WODs with some “foundational” movements from the CrossFit Level 1 Seminar: the Sumo Deadlift High Pull and the Med Ball Clean.

These movements aren’t sexy like heavy cleans or snatches or as easy to judge as a burpee or a pull-up.

BUT…

These are still good movements.  I’ve learned this by getting beat like a drum in WODs.  They may not be great for training certain components of fitness like power or strength, symptoms but they are GREAT at training stamina and endurance.

I don’t think you’ll be seeing the Med Ball Clean or SDHP in a strength progression like Milo, but thrown into a sweet AMRAP triplet, these movements can give you a dose.  I don’t think you will see these movements in a competition like the Open, but the conditioning and WILL these movements teach can serve us well.

THE BELOW IS NOT SAFE FOR WORK OR HOME WITH KIDS AROUND. BUT it is pretty funny coming off of the whole30 where we tried out some new recipes. The website has recipes that will make you snicker while cooking. 

Workout of the Day

Strength/Skill

Power Clean and Push Jerk

Spend 15-20 minutes and build to a heavy, but technically perfect, Power Clean and Push Jerk.  No Power Clean/Jumping Jacks!

Conditioning

A new round begins every 2 minutes

Round 1 (minute 0:00 to 2:00)

2 Clean and Jerk 135/95

2 Bar Facing Burpees

Round 2 (minute 2:00 to 4:00)

4 Clean and Jerk 135/95

4 Bar Facing Burpees

Round 3 (minute 4:00 to 6:00)

6 Clean and Jerk 135/95

6 Bar Facing Burpees…

Keep going until you cannot complete the required work.  

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