Med Ball CleanThursday!

Today we had the dedicated Pyne (whose real name is danny, believe it or not) and Matt, as well as two new faces. Today we welcomed Torie and Emily (pictured left to right above), who joined us for their first WOD, be sure to say hello, as they will be returning in the new future after discovering the joy that is CrossFit.

The Medball clean is one of the foundational movements in the CrossFit training philosophy. It, like the thruster, is a great full body exercise that emphasizes an upwards pull, rather than a push. The key to the medball clean is full extension of the hips and a strong shrug, and then

rotating the hands and dropping downward while the ball remains suspended because of the momentum imparted by the hip extension.

For a great example of this rotation watch this video of a world record clean and jerk by Greek powerlifter Pyrros Dimos. Pause and play the video slowly and notice how he gets full extension using his legs and a shrug. That bar is loaded with 470 pounds, he is not going to pull it up with his arms, rather he must use the strong muscles in his legs. The bar doesnt get higher than his waist, and he drops super super fast underneath it, catching it full squat depth in a front squat racked position. This is the technique we emphasize with the

medballs, dropping under the ball rather than reverse curling it.

WOD:

For time, Run 400m

11 rounds of 7 medball cleans (20/10#) and 7 burpees

Run 400m

Times: