Warm Up
5 Minute Bike OR Row
Then…
3 ROUNDS (with empty barbell)
-5 Deadlifts
-5 Front Squat
-5 Strict Shoulder Press
-5 Hang Power Cleans
WOD “GAIA”
-60 Deadlifts
-60 Air Squats
-60 Push Ups
-30 Power Cleans
-30 Front Squats
-30 Shoulder to Overhead
One time through!
Suggested Weight Men: 75-95# Women: 55-65#
Score: Total Time
Goal: 11-17 Min
COACHES NOTES
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!
BARBELL DEADLIFT
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
AIR SQUAT
For the air squats – set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PUSH UP
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
CUSTOMIZATIONS
Knee Push Up, Elevated Push Up
BARBELL POWER CLEAN
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
Hang Power Clean
BARBELL FRONT SQUAT
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows – keeping the bar on the shoulder and not out in front. Stand fully for each rep.
CUSTOMIZATIONS
Goblet Squat
BARBELL SHOULDER TO OVERHEAD
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.