Brick CrossFit Chicago: Workout of the Day, July 17, 2017

July 10th-Aug 4th Cycle

Back Squat

Clean Variations


Rotating Mon-Wed-Fri

Tues- Longer Cond + Skills

Thur- Press + Cond.

Mobility + Activation


2 Sets of:

Front Rack Stretch x 45 seconds per side

Banded Hip Distraction or Couch Stretch x 45 seconds per side

Partner up athletes and rotate through stations

Movement Prep

3 Sets of:

20 Seconds of:

Jumping Jacks

Air Squats

Mountain Climbers

Moving Planks


BB Progression


A. Every 90 Seconds for 6 Minutes (4 Sets)

3-Position Clean

(High Hang Clean + Hang Clean + Clean)

Every 90 Seconds for 6 Minutes (4 Sets)

2-Position Clean

(Hang Clean + Clean)

Every 90 Seconds for 6 Minutes (4 Sets)


(from floor)


Pause 1 second at each position and 1 second in the receiving postion

Engrain the positions and increase load every 4 sets

Build by feel and technique

1st load should be at 50-60% of Best Clean or should feel like 6/10 RPE

Scale/ Limtations

Assess athete to see if any mobility concerns

Athlete may focus on Power Cleans or DB Cleans if needed

Big Classes

Limit how many bars on the floor if possible and have them work with someone within skill level

Partner one goes the 1st 45 seconds and other goes the next 45 seconds

allows coach to see everyone on the floor


B. For Time


Power Clean

Toes 2 Bar

Front Squat




Score =Time


Intended Stimilus

9-14 Minutes

Choose a load you can do at least 1 round unbroken of FS Fresh


Coaches should find the best scaling choice for each athlete

Scale to DBs ( challenging)

T2B>Knee Raises>V-Ups