A CrossFit workout with high rep oly movements, performed with good form from first to last rep? It exists!
Jirka Orsag uploaded a video of his girlsfriend, Pavla Kladivova (112kg Clean & Jerk, 140kg front squat, 200kg Deadlift, 150kg x3 conventional Deadlift), going through the following circuit:
Update: Thanks to Wilmar for pointing out that the workout is actually one of the named CrossFit workouts, called DT.
5 rounds of:
- 12x Deadlifts
- 9x Hang Power Cleans
- 6x Jerks
That’s how it should be done. Lower back remains flat on the Deadlifts, Power Cleans still look like Power Cleans (as opposed to reverse curls) & no press outs on those jerks either.
respect. btw one of my friends said this is a CrossFit Hero WOD called “DT”
Thanks or the info.
Even with her phenomenal discipline and technique this still seems like a one-way ticket to bad habits. Note she starts jumping forward on power cleans as fatigue sets in. In a CF setting this would look like a train wreck by round 3.
I understand your bias towards CrossFit. I also disagree with a large majority of their practices. But you have to understand the fatigued state she brought herself to, and yeah your form is sacrificed a bit. But we lifters do this also, we’re just more careful about it. Think back about the hardest set of 5 Squats that you did, was every single rep perfect, or did you push your body and sacrifice a bit of form so that you could become stronger? No argument intended, I was just hoping to make the point that not every CrossFitter is a tool. However, a huge portion of them are.
What’s the purpose of this complex? I guess it’s not a finisher as presumably most of the guys are specialisation fit already. Is it to train the CNS to the movement? Volume work? I’m v. curious and a bit confused…
I would just say it’s to get some conditioning in.