Early last week Jared Fleming called me and wanted to know if I would program some of his new barbell cycling workouts into our program. So here it is and let me know what you think.
From Waxman’s Gym in Los Angeles
Barbell cycling is perhaps the most fundamental skill needed to compete effectively in CrossFit competitions. Let’s put aside any controversy over high-rep barbell movements and accept, for now, that success in competition is virtually impossible without mastering high reps at a fast pace for such movements as clean, clean and jerk, press, push press, and jerk.s
Take 20 Minutes to determine the following
Touch and Go Squat Cleans*
1) Work to a 10RM
2) 2×10 at 90%+ of 10RM
*Take your time between sets BUT remember each set is touch and go. If you don’t yet have a hook grip you will probably need it. READ ABOUT HOOK GRIP HERE.
Then with exactly 25 minutes on the clock perform the following:
EMOM – 6 Minutes
5 Unbroken touch and go
Cleans at 85% of 10RM
Go for a run or far better yet do