Cycle 1 of 2021 was a success! Congrats to everyone on hitting PRs and getting stronger over the 12 week cycle! The 2nd CrossFit cycle of 2021 will be centered around Olympic Lifting, honing in on technique. The main lifts this cycle will be the Front Squat, working on Hang Cleans and finally working all cycle in the Squat Snatch. This cycle will focus on the following skills: Handstand Pushups/Handstand Walking.
The Front Squat!
Front Squats are essential in a lot of movements in CrossFit: Thrusters, Squat Cleans, Hang Squat Cleans, etc. They work completely different muscle groups from the Back Squat we did last cycle. Specifically, the muscle groups worked in the Front Squat are quads, middle back and, of course, the midline. The key points of emphasis are:
Feet shoulder-width apart
Hands just outside shoulders with loose fingertip grip in a front-rack position
Knees in line with toes
Elbows are nice and high to keep the chest up and open
Hips descend back and down
Distribute weight over the middle of the foot to the heel
Hips go below the knees
Maintain lumbar curve
Keep chest up on the way down and back up
Stand up with weight
Limiting mobility issues for the Front Squat include thoracic extension strength, wrist and lats. Mobility problems in these areas can cause the athlete to bring the bar forward on the squat, chest collapsing during the squat and also a poor front rack position in general. Below are some stretches to help improve your mobility in these areas. Come in before class and implement these in your daily routine!
Thoracic Extension Strength:
Hang Clean – OH MY GRIP!
21.4 showed us a complex that included a Hang Clean, which could have been either Power or Squat. A lot of people struggled on this aspect of the complex (myself included) since your grip was shot from the 21.3 workout. This cycle we will work on strengthening not only your Hang Clean technique but also your grip strength.
Bar starts from the ground with a clean grip and athlete must first deadlift the bar.
Once the bar is in the deadlift position at the top, send hips back and let barbell slide to the hang position (above the knees).
Back flat and weight distributed through the entire foot.
Center the shoulders over the bar with eyes forward.
Execution of Clean:
While in the hang position, fully extend the hips and knees aggressively.
Receive the bar in the front rack position stand to finish the lift.
This cycle will allow the Clean to be either Power or Squat. Its up to the athlete and what they feel more comfortable with.
Upside Down Skills!
This cycle’s skills will be featuring Handstand Push-ups and Handstand Walking. For the programming, there will be stations, each week, focused on getting you that first HSPU and/or HSW or getting you stronger with the movements. These stations will be implemented in each week so you will get 10 weeks of accessory work! With the HSW, the athletes that are already proficient at HSPU will be allowed to work on HSW. If you’d like to work on these skills more, remember any of these stations/exercises can be done on your own time as well, during Open Gym hours.
Rinse & Repeat
As always, we will be having a test WOD the first week of the cycle. The Test WOD is as follows:
For Time (28 Minute Time Cap)
20 HSPU (rx+: 4″/2″ deficit)
4 Hang Power Cleans (rx: 115/85 | rx+: 155/105)
8 Hang Power Cleans
12 Hang Power Cleans
16 Hang Power Cleans
20 Hang Power Cleans
In 12 weeks, it will be retested so make sure you record your results so you can see how far you’ve come in those 12 weeks! If, for some reason, you are unable to do the workout, you can always make-up the workout during Open Gym hours. If you have any questions about anything pertaining to the new cycle or just general questions, please don’t hesitate to ask one of us!
–Terrain Fitness Coaches