WODUP – Page 69 – AriFit Bangkok

A. "Big Clean Complex"

6 Sets For Load:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split JerkScoring: Not Scored

* The Big Clean Complex is a CompTrain Benchmark workout last completed on 8.8.18
* This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
* The full complex is designed to be completed without putting the barbell down
* We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
* **Set 1:** On the 0:00
* **Set 2:** On the 5:00
* **Set 3:** On the 10:00
* **Set 4:** On the 15:00
* **Set 5:** On the 20:00
* **Set 6:** On the 25:00
* The goal is to climb in weight with each set as we build to a heavy complex for the day
* With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
* Your final score is the heaviest complex successfully completed unbroken
* The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
* [Click Here](https://youtu.be/6cGfrNuXlFc) to see a demo video of the Big Clean Complex

# GENERAL WARM-UP [5:00-12:00]
## For Quality
1 Minute Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
30 Seconds Good Mornings [Video](https://youtu.be/nYd6ePtMNBM)
30 Seconds Pausing Back Squats

1 Minute Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
30 Seconds Elbow Rotations [Video](https://youtu.be/RhKDDMbo9LE)
30 Seconds Strict Press & Reach Back

1 Minute Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
30 Seconds Romanian Deadlifts [Video](https://youtu.be/ii2AQZTU-zY)
30 Seconds Pausing Front Squats

# MOBILITY [12:00-15:00]
## Pigeon Pose: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=sFvViEiegKw)

## Table Top Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/gBNaU9qz56Y)
# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## FULL COMPLEX
To get a good idea of what to expect from this complex, we'll walk through all 12 reps first with a PVC Pipe and empty barbell. This ensures athletes know the order of movements and understand roughly how long they're going to hold onto the bar for. This dry run with lighter weights will give them a better idea of what loads will be appropriate for today's working sets.

### Movement Prep
Full Complex with PVC Pipe
Full Complex with Empty Bar

## SPLIT JERK
### Progression
The movement we complete the least out of all the barbell lifts is the split jerk. For this reason, we're going to dial it in a little more before we begin our sets. ***See the Daily Video for a Full Visual of Split Jerk Teaching Points:*** Our order of operations will go as follows:
1. Figure Out Which Leg Goes Forward
2. Establish Foot Placement
3. Hold Receiving Position
4. Jump to Receiving Position (No Weight)
5. PVC Split Jerks
6. Barbell Split Jerks

### Biggest Faults
The biggest faults we'll encounter today are:
1. Too Much Weight in the Front Foot (Shift Front Knee Back)
2. Back Leg Straight (Bend Knee Under the Hip)
3. Forward Dip (Elbows and Chest Up When Dipping)

### Movement Prep
Establish Forward Foot (Push Drill)
Establish Foot Position
30 Second Receiving Position Hold
9 Jumps to Receiving Positions (Pause 3 Seconds in Receiving Position)
6 Pausing PVC Split Jerks (3 Seconds in Receiving Position)
3 Pausing Barbell Split Jerks (3 Seconds in Receiving Position)

# PRACTICE ROUND [25:00-30:00]
## 1 Round
*With Lighter Weight:*
3-Position Squat Clean
Push Press
Push Jerk
Split Jerk

# STRATEGY + WOD [30:00-60:00]
## GENERAL
* Since we're holding onto the bar for a lot of reps, the hook grip is a must in the cleans
* Pausing in the front rack can be helpful in maintaining your grip after bringing the bar down from overhead
* The bar is more likely to slip out of the hands bringing it straight down to the hang after the presses
* Moving relatively quickly can also help reduce the time under tension in each set
* Balance out your cycle speed with your ability to move the weight efficiently and maintain your grip

# AFTER PARTY
## Gymnastic Stamina
Not For Time:
1:30 Light Assault Bike, 25% Max Ring Muscle-ups
1:30 Light Assault Bike, 35% Max Ring Muscle-ups
1:30 Light Assault Bike, 45% Max Ring Muscle-ups
2:00 Light Assault Bike, 25% Max Ring Muscle-ups
2:00 Light Assault Bike, 35% Max Ring Muscle-ups
2:00 Light Assault Bike, 45% Max Ring Muscle-ups

# WORKOUT VARIATIONS
## HOME GYM
For Time:
30-20-10:
Double Dumbbell Power Cleans (50's/35's)
Double Dumbbell Push Press (50's/35's)

#### KILOS
22.5's/15's

# MODIFICATIONS
## 3-POSITION SQUAT CLEAN
* 3-Position Double Dumbbell Squat Clean
* 3-Position Barbell or Dumbbell Power Clean

## PUSH PRESS
* Double Dumbbell Push Press
* Single Dumbbell Push Press

## PUSH JERK
* Double Dumbbell Push Jerk
* Single Dumbbell Push Jerk

## SPLIT JERK
* Double Dumbbell Push Jerk
* Single Dumbbell Push Jerk

View on WodUp

Category: WODUP

October 3, 2020 – CrossFit for Health

A. "One Direction"

October 2, 2020 – CrossFit for Health

A. "Big Drip"

October 1, 2020 – CrossFit for Health

A. Dumbbell Bench Press

B. "DB12"

September 30, 2020 – CrossFit for Health

A. "UFO"

September 29, 2020 – CrossFit for Health

A. "Pipe Down"

September 28, 2020 – CrossFit for Health

A. Front Squat Complex

B. "Dodgeball"

September 26, 2020 – CrossFit for Health

A. CINDY

September 25, 2020 – CrossFit for Health

A. "Litter Box"

September 24, 2020 – CrossFit for Health

A. Weighted Pull-up

B. Weighted Strict Ring Dip

C. "Up & Under"

September 23, 2020 – CrossFit for Health

A. "Big Clean Complex"