We started things off with the medicine ball clean progression as the warm-up. For those who may have forgotten, the progression was…
Deadlift -> Deadlift + shrug -> Shrug & drop -> Actual medicine ball clean
I’ve mentioned shrugging and getting under the ball in another entry, so this time I want to briefly mention hip extension. At the top of the shrug, right before you get beneath the ball, you want to make sure your hips are fully open or extended. Your body should not look like this (
The class was then divided into groups of two for the workouts of the day. We did two separate “sprints.”
Workout I: Complete the circuit 7x for time.
10 Medicine Ball Cleans
10 clapping push-ups
After completing that we grabbed the balls and some ab-mats and did the second “sprint” outside.
Workout II: Complete the circuit 7x for time.
10 Wall Balls
Skill Work: The Turkish Get-up
For the last portion of class we worked on the TGU. Your extended arm doesn’t need to be perpendicular to the floor the entire movement, I don’t even think that’s possible, but do keep the arm EXTENDED in front of you and keep your eyes on the weight. Once you’ve stood up try not to “fall” back to the ground to complete the movement. Unlike a lot of things we do in CF, this movement generally isn’t done for speed.
After rehearsing the movement everyone did one set of 6 reps (3 per side) and then one set of 10 reps (5 per side).