Squat clean 1-1-1-1-1-1-1 reps
The squat clean, also known simply as the clean, involves receiving the bar in a full range-of-motion front squat. If you can’t do the squat cleans yet, spend the first 20 minutes of your workout on your missing elements: PNF stretching and bar holds if flexibility is an issue, or Deliberate Practice with a broomstick/PVC pipe on one deficiency in your clean technique (just focus on one thing, don’t overreach with your practice time).
Deliberate Practice is a defining element of our program. What is it? Look out for our upcoming article in the CrossFit Journal!
Then, choose either:
Hang power clean: 1-1-1-1-1-1-1 reps, or
Front squat: 1-1-1-1-1-1-1 reps.
For beginners, we will work with either medicine ball cleans, medicine ball front squats, or just getting in and out of a chair at successively lower heights (by removing pillows, books, etc.).
If you can squat clean, you are likely functional and healthy enough to live alone safely, regardless of age. And our goal is to get everyone we work with to eventually perform this most functional of movements.
Have fun, and give your workout time everything you’ve got!
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