HELL END

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Wed

Jun 19

HELL END

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Workout

Power Clean ‍

Build to Heavy Single

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"Hell End"

3 Rounds for time
400m Run
12 Power Cleans (135/95)
21 Burpees

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Time Cap: 18 Minutes

KG | (61/43)

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Open-Games

Same as class

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For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, we are moving into our “build to a heavy” week. This allows athletes to find their 1RM after the 12 week strength cycle we have been following. Allow athletes 10:00 to find their heavy one rep for the day. In part 2, Classic CrossFit piece today for 3 fast paced rounds! While the workout itself is meant to be consistent moving from beginning to end, most of us will need to decide which of these 3 movements to use as our pacer and a little bit of recovery for our breathing. Can you hold back a little in Round 1 in order to be able to empty the tank in Round 3?!

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Scoring

Time to complete work. Add 1s per rep not completed if you are time capped.

Movements

Run | Should be 2:15 or less today

Power Cleans | 1-3 sets today

Burpee | 2:00 or less

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Strategies

The One | Teaching Focus

Power clean catch

Teach the receiving position of the power clean as

Butt back

Feet flat

Knees out

Elbows up

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Modifications

400M RUN

Reduce Distance
2:15 Time Cap
500m Row
400/360m Ski
1000/900m Bike
300m Air Run

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POWER CLEANS‍

Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

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BURPEES

Reduce Reps
Remove Push-up (Kick back to plank)
2:00 Time Cap
21 Cals On Any Machine
Push-Ups

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Logistics

Encourage athletes to share barbells in part 1.

Part 2, athletes can share barbells if needed. Just start a group 2:00 behind the first.

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Lesson Plan
_{(0-3 minutes)}

(0-3 Minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

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General Warm-Up
_{(3-9 minutes)}

(3-12 Minutes)

General Flow

200m Run
0:30 samson (right)
0:30 samson (left)
0:30 scorpions
0:30 childs pose
0:20 quick ups
0:20 push ups
0:20 air squats
0:20 step back, step up burpees
0:20 downward dog + foot pedal
0:20 cossak squats
0:20 burpees
200m run

CT Barbell Flow :15 - :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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Specific Warm-Up
_{(9-21 minutes)}

(12-22 Minutes)

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Power Clean | tell, show, do, check

Establish stance, grip, & set-up

Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Hips down
Shoulders slightly over the bar

Teach receiving position some text

Feet flat, butt back, knees out, elbows high

5 cued reps position 1 (mid thigh / hip)

Focus on full extension before pulling and catching
Hold landing position

5 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout
Hold landing position

3 Cued reps position 3 (mid shin)

Focus on butt down, and bar tight
Hold landing position

Add lightweight

2 Cued reps

Focus on set up
Focus on full extension before pulling and catching
Focus on receiving position

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Strength
_{(21-33 minutes)}

(22-34 Minutes)

10:00 window
Builds based on coach or athlete discretion
Transition to part 2

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Primer
_{(33-39 minutes)}

(34-40 Minutes)

Practice Round

200m Run
4 Power Cleans
4 Burpees

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(40-58 Minutes)

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Look For

Run | Pacing, be sure athletes are hitting the 2:15 target. If not, encourage them to scale.
Power clean | Ensure athletes are catching the bar with the hips back, knees out, elbows high, and bar in contact with shoulders.
Burpee | Consistency. Athletes should hold a smooth pace, being able to stay moving the whole time.

Post Workout Clean Up & Chat

_{Accessory Work}

Killer Core

3-4 Sets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

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Rest 2-3 Minutes Between Sets

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Additional Elements

Have questions?

Reach out!

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