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Power Meets Skill 2.0
Another power / skill combo - from the CrossFit archives
Team! Here's 20 minutes to a healther heart, bones and muscles! We are continuing with our Power Meets Skill series with another dumbbell complex intermingled with some plyometrics and a cardio kicker! Enjoy this pre or post Turkey Day! ...and if you are traveling for the holiday and need to pass the time, check out my latest podcast appearance! -Carla
Power complexes are the essence of functional training. They require the recruitment of multiple muscle groups to move weight using pushing and pulling movements by engaging muscles from the core to the extremities. When performed properly, complexes also utilize momentum and velocity to aid the strength of the muscles and bones in moving the weight from point A to point B.
These types of movements are common to activities we do in everyday life, such as moving boxes and yard work. For tactical professionals (Firefighters, Police, Paramedics, and Military), building strength and proficiency in these complex movements is essential to performing the physical tasks required of these professions.
This second workout in the Power Meets Skill series is a modification of Workout 231118 from the CrossFit archives. It builds upon a movement we have done before (dumbbell hang power clean) and adds a push press. This complex is called a dumbbell clean and jerk. This movement can be done with dumbbells as noted here or with a barbell. For those proficient in this movement, the clean and the press (jerk) flow together seamlessly. However, if you are just learning how to do complexes, it is perfectly ok to first do the clean, pause, and then do the push press. With more practice, these movements will begin to flow together. The jump rope and burpee segments add additional skill and cardiovascular intensity.
TABATA - 20 seconds of work, 10 seconds of rest. Perform each movement sequentially for 20 seconds, then rest for 10 seconds and move on to the next movement until you have completed 4 rounds of each of the three movements (total of 6 minutes)
Easy push-up (elevated on a stable box, bench, or table or from your knees)
Take 5-10 minutes to practice the movements and choose your workout options. First practice the dumbbell hang clean, then the push press with a lighter dumbbell weight. Once you feel confident in both of these movements, try stringing together the dumbbell hang clean and the push press. Select a weight where you can do 5 dumbbell clean and press (jerk) unbroken with EXCELLENT technique. Err on the lighter side to maintain sound mechanics. This will become especially important as you fatigue from the other movements.
7 rounds for time
5 dumbbell clean and jerks ( you may take the weight from the floor, or start the movement from the “hang” position with the weights held by your knees.
50 Single under jump rope (if you trip or stop to rest, perform 5 burpees)
** The jump rope should be done unbroken. If you trip up or need to rest, stop and do 5 additional burpees then pick up where you left off with the jump rope repetitions until you complete the 50. Then, perform the prescribed 5 burpees. Sorry, not sorry!
High-skill, complex workouts like this where you need to really think about what you are doing can leave you carrying tension in your shoulders and neck. Take 20 minutes to boost your recovery with this yoga sequence that targets the neck and shoulders. #dontskiptheyoga
20-minute Neck and Shoulder Tension Release