5.10.17 Workout of the Day

Nate Schrader's Big Clean Complex, CFNE #255 2013

CrossFit

1. Conditioning "Big Clean Complex" 25 minutes 6 Sets: High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk -Rest as needed between sets but no more than 3 minutes-

Colldown: light 600 m jog or 3 minute assault bike

Midline: Double Tabata

Recipe for a great workout: one part strength, one part cardio, one part technique. Big Clean Complex, a CFNE benchmark, blurs the line between strength training, cardio, and proper mechanics. This holds true to Greg Glassman’s quote, “Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”

High Hang = Pockets Hang = Knees Full = Ground

ICT

WOD 1: 30 min EMOM (:30/:30)

min 1: ODD rounds: 100 m sprint, EVEN rounds: 10/8 cal row

min 2: : Every rounds: Max DB snatches in :30

min 3: ODD rounds: shoulder taps, EVEN rounds: handstand hold

Midline+ Cooldown: 5 minutes + 600 m jog