Foundations – Fri, Mar 28

March 28, 2025Uncategorized

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – Foundations

Foundations: Cleans

Class is reminder for old and new athletes of the fundamental parts of the Clean. We will go over: positioning, contact point, and receiving positions.

Warm up (No Measure)

2 Rounds

:20s Hollow

10 Air Squat with elbows up

5 Jump Squat with ¼ Squat Land w/elbows up

10 Ring Rows

Foundations: Cleans (Weight)

1) Hang Power Clean

2) Hang Squat Clean

3) Power Clean from floor

4) Squat Clean

Front Rack

– Mobility

– Bar position

10 Front Squats

Hand Position & Contact Point

– Grip Width & Hookgrip

⁃ High thigh contact point

Hang Power Clean: 3-5 reps of each

– Tall High Pull

– Tall Muscle Clean

– Hang High Pull

– Hang Muscle Clean

– Hang Power Clean

5 Mins – Practice 3 Hang Power Cleans

– Can load light/mod weight if moving well

Hang Squat Clean

– Receive and Squat

– Combine

5 Mins – Practice 3 Hang Squat Cleans

Power Clean

– Start Position

– Slow Pull To Paused Hang Position

– Slow Pull to Paused Hang + Power Clean

– Power Clean – no pause

5 Mins Practice – 3 Hang Squat Cleans

Squat Clean

– Power Clean w/pause + Squat

– Squat Clean – no pause

5 Mins – Practice 3 Squat Cleans