In this AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no need to stand to full extension on the burpees, as the box over takes care of that. If unable to ski erg, complete equal calories on the bike or rower. Start athletes on different movements if short on equipment.
Why can a stagger be helpful? On heavy deadlift and burpee box over days, there may be a situation where there is not enough weight or space for the whole class. As far as group management goes, this may be a good time to partner athletes up who are using the same weights and utilize a stagger if needed.
As many rounds + reps as possible in 18 minutes of…
30 Dumbbell Hang Clean and Jerks 50/35 (change arms every 5 reps)
25 Burpee Box Overs 24/20
20/14 Cal Ski Erg
15 Deadlifts 275/185
BURPEE BOX OVERS
One of the main benefits of the burpee box over is not having to stand to full extension between reps. Staying low also allows athletes to minimize the amount of opening and closing of the hip angle. When we think of the dumbbell hang clean and jerks and deadlifts, they both involve quite a bit of opening and closing of the hips. Keeping a low profile by hovering close to the box can enable athletes to give themselves more of a break than standing up further.
DUMBBELL HANG CLEAN & JERKS
Hips vs. Knees
A hip dominant position is safer and has the potential for more power than a knee dominant position. A hip dominant movement pattern involves the hips leading the way back. A knee dominant movement pattern looks like the knees tracking forward before any other body part moves. Hip dominant uses more muscle. Knee dominant uses less. During the “swing” portion of the dumbbell hang clean and jerk, athletes will look to push the hips back while maintaining a soft knee. This will resemble the loading portion of the Russian Kettlebell Swing. We can avoid the excessive knees forward position that neglects to involve the glutes and hamstrings. Hips back, not knees forward.
The dumbbell hang clean and jerk is a two part motion. The clean, followed by the jerk. While athletes torsos will angle forward during the clean portion of the lift, we want a nice tall torso for the jerk portion of the lift. A tall torso allows the weight to travel straight overhead and remain balanced over the middle of the foot. If we had a flashlight strapped to the back of our heads for the dip portion of the jerk (also the catch position of the clean), it would be pointed straight up at the ceiling. If we drop the chest or catch the weight with the heels off the ground, that flashlight is likely pointing forward. Point that light straight up and let the weight follow it.
Hips vs. Knees
The deadlift is a very similar movement pattern to that of the dumbbell hang clean and jerk. From the top down, both movements begin exactly the same. The hips will travel back first with a soft knee. The difference on the deadlift is we’ll be controlling the weight towards the floor. Athletes will maintain this soft knee until the barbell passes it. Sending the hips back first allows athletes to load the posterior and find an easier bar path.
Remember that flashlight from the dumbbells? We’re still holding on to that thing. If the flashlight was taped to the top of our head, we’d be painting the wall in front of us and ceiling above us with light. It is common to see athletes arch the neck, moving the head and back independent of one another. If this happened, the light would be pointing straight overhead the whole time. Unlike the dumbbell hang clean and jerks, we want that light to move. In other words, keep the chin tucked. Don’t let it reach too far away from the chest. We’ve gone over the PVC hinge drill in the past, which helps athletes find a neutral position from the top of the head to the lower back. The three points of contact we are looking for are the top of the head, between the shoulder blades, and the lower back. We’ll use this to help athletes find a neutral position for their deadlifts.
With 18 minutes to work, looking to find a pace in round 1 that is sustainable past the half way point of the workout.
We’ll be alternating arms every 5 reps on the dumbbell. While the arms won’t likely be too fatigued, lungs can get taxed here. 1 break at the 15 rep mark may be a good idea from the onset of the workout.
The erg and burpees are our steady state movements. If we had to pick one to go faster on than the other, it would be the ski erg. Moving faster on the erg gives us an exponential return in calories. Once to the burpees, we want to always be moving, even if that is at a slower pace. More important than going fast here is being prepared to pick up the barbell.
2-3 sets on the deadlift is ideal to finish out each round. 10-5 or 8-7 are options for 2 sets. 5-5-5 or 6-5-4 are options for 3 sets.
*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.
CFR ENDURANCE WOD – 30 MIN
As many rounds + reps as possible in 30 minutes of…
20 DB Hang Clean and Jerks 35/20 (Change arms every 5 reps)
20 Cal Row
20 Box Overs 20″
20 Deadlifts (increasing in weight)
*Each round the deadlift weight will increase, until time expires. Start at 95/65 – 135/95 – 155/105 – 185/135 – 205/145 – 225/155