crossfit strongman · • crossfit strongman is the integraon of strongman movement/energy systems...

CROSSFIT STRONGMAN

•  CrossFitStrongmanistheintegra0onofstrongmanmovement/energysystemsintotheconstantlyvariedCrossfFitmodel.(Thatmeans“OldSchool”movementswith“NewSchool”programming”)

•  ThetypicalStrongmaneventconsistsof5workoutsinoneday.Eachworkoutislessthan60seconds,sowenevertapintoanythingbuttheATP/CPsystem.Considerwhatwouldhappenifyoutrainedyourselftohavethatkindofoutputduringalongerworkout!Forexample,a7minuteAMRAPoffarmer’scarrymixedwithgymnas0cs.Thisisaperfectexpressionof“OldSchool”movementsmixedwith“NewSchool”programming”.Theresultsarestaggering

•  Thisisthebest,andmostfun,waytoincreasestrengthwhiles0llincreasingworkcapacityacrossbroad0meandmodaldomains.InCrossFit,wewantas0mulusthatisconstantlyvariedsothatweneverstopprogressinginourfitness.Thisisanop0malsitua0onthatistruewhetheryou’reaCrossFitGameshopefulorsomeonelookingtogetfitaUeralife0meofbeingsedentary

•  Strongmanmovementsprovideaplaygroundwhereathletescantestandimprovetheirbrutestrengthwhilehelpingtheiroverallfitnesslevel

WhatisCrossFitStrongman?

•  BecauseoftheoUenawkwardsize/shape/consistencyoftheobjectsweuseinstrongmantheliUstendtohavelessefficiencythanwithabarbell

•  Caseinpoint:awater‐filledkeg.Thisrepresentsadynamicloadthatchallengestheneuro‐muscularsysteminawaythatabarbellcannotcompetewith.Forthisreason,asathletes,weneedtodevelopefficientmovementpa\ernswithinefficientloads.Thatresponseisattheheartofbeingagreatathlete

•  Athletesarepresentedwithaconstantlychangingfieldofplayandabe\erathletemakesquickeradjustmentsandrespondsmorefavorablytoanunfavorables0muli

WhatisCrossFitStrongman?

•  “LargeLoads,LongDistance,Quickly.”Thatremarkisdrilledintothemindofanyonewho’severa\endedaLevel1cer)fica)on.Thereisnobe4erexpressionofthatthanmovingayokethatis3xBWTacrossafootballfieldin30secondsorcarrying1.25xBWTinEACHHANDthesamedistanceinlessthan30secondsorflippinga700pound)reformaxrepsin60seconds.Theyallequate“LargeLoads,LongDistance,Quickly”.ThisisthemainpremisebehindwhywedoCrossFitStrongman,butthereareothers

WhydoCrossFitStrongman?

IncreasedMaximalLiBs‐•  Strongmanmovementstypicallyfocusonusingnon‐barbellequipmentandliUingformax

exer0oninthe30to90secondrange,thuslookingtoimproveandstrengthenyourworkoutputintheglycoly0candATPpathways

•  AstheliUerincreasesefficiencyinthesemovementswithmoreunconven0onalobjects,thetransferenceofpowertowellbalancedobjects(likeabarbell)resultsinaheavierloadbeingliUed.OnereasonbehindthisisthatstrongmanobjectstypicallymovetheobjectbeingliUedawayfromyourbody’smidline,whileabarbellcanbeheldclosetoyourbodythroughtheen0removementallowingformoreefficiencythroughouttheliU

•  Strongmanequipmentalsocreatesalessfavorablesetupposi0on(removingsomeofthemechanicaladvantagefromthestartofthemovement).Toprovethis,takealookatthesetupposi0onsofanathlete’sdeadliUandcompareittothesameindividual’ssetupforanatlasstoneliU.You’llseesomesimilari0es,butmanydifferences.ThestoneliUwilllookmuchmoreinefficient,butitcomesdowntobeingabletobraceyourbodyundertheloadcreatedbytheseobjects

•  Strongmanhelpsanathletemoveheavyloadsunderlessefficientandlessfavorables0muli,resul0nginmorebrutestrengthandnewPR’sintheirmaxefforts.


ImprovedGripStrength‐

•  Gripstrength,whilevitaltomanymovementsintheCrossFitworld,isevenmoreapplicabletoeverydaylife.Tasksliketurningknobs,mechanicalrepairs,openingjars,evenshakinghandsrequireastronggrip.Therearethreetypesofgripstrength:Crushing(palmandfingerstrength),Pinching(gripbetweenthumbandfingers)andHolding(generalcontrolofobjects)

•  Oneofthebestpiecesofequipmentinastrongman’sarsenalistheaxelbar.Overdoublethewidthofanormalbarbell,theaxeldoesnotrotateinyourhands,andrequiresmuchmorestrengthoutoftheforearm,palmandfingerstoliUtheload.Over0me,consistentuseofanaxelisguaranteedtoimproveyourgripstrength.IntheCrossFitworld,thiscomesintoplayinmanyinstances

•  Afewexamplesinclude:holdingontothepull‐upbarforthelastfewrepe00ons,notdroppingabarbellunderheavyloads,maintaininggripontheslickhandleofake\lebellasitswingsoverhead.


ImprovedMidlineStability‐

•  We’veallheardtheterm“midlinestability”before.It’soneofthemostvitalelementstomanymovementsintheCrossFitworld.ItcanbearguedthattheYoke,itsnamecomingfromtheareaofthebodyaroundthereardeltoidsandlowertrapeziusmuscles,isthebestpieceofequipmentforimprovingmidlinestability.WhethercarryingtheYokeonyourback,orstabilizingitinthecrookofyourarms,aloadwillnotbeabletobecarriedwithoutastablemidline

•  Anathlete’sskeletonoperatesatitsstrongestthroughneutraljointposi0ons(ie:noflexionorextension).TheYokerequiresjustthis,veryli\leflexionorextensionatanyofyourjointswhilecarryingalargeload(theaverageathletewitha400poundbacksquatwillbeabletocarrya600‐700poundyokealongdistance).Themovementisatough,isometricholdatthecorewhilerequiringquickmovementoftheathlete’sfeet.“LargeLoads,LongDistances,Quickly”.


Otherpivotalreasonsinclude:

•  CrossFitStrongmanincreasesrealworldstrengthaswearerequiredtomoveoddobjects,suchasagrocerybagorachile,asefficientlyaspossibleonadailybasis.BarbellsexistonlyinagymseMng

•  Posteriorchaindevelopment,anecessitytosomeonestrivingtobecomeagoodCrossFi\er

•  CrossFitStrongmanprogrammingprovidesCrossFi\erswithavarietyofdifferents0muli.Allofthoses0muliareaimedatachievinganincreaseinworkcapacitywhichtranslatestoanincreaseinyourCrossFitability

•  Simultaneouslyintegratedmetaboliccondi0oningandstrengthtraining


•  TheseeliteCrossFi\ersincreasedtheirstrengthbyincludingstrongmanmovementsintheirprogramming:

•  RobOrlando:Bench425@230BWto375@185BW,Deadli[550@230BWto593@191BW,Squat550@230BWto475@185BW,Jerk365@225BWto300x3@185BW(40second@regionals).Or,300x10reps@227BWto315x6@185BW,Yoke650x80feetw/1drop@230BWto700x60feetw/nodrops@185BW,10minute1milerunscore@230BW,5:591milerun@185BW,13:302milerun1000pound)reflip@185BW.

•  DavidLipson:BenchPress315to375,Squat475.to550,Deadli[530to650,CleanandJerk:255to300+.

•  TimothyBurke:PowerClean265to290,BackSquat425to455,Deadli[450to525,StrictPress190to205.

•  JasonLeydon:Clean225to250,Deadli[425to440,Squat335to350,Frontsquat280to295.

CrossFitStrongmanTesSmonials

•  Teachyousafe,proper,andefficientmovementusingtheseobjects

•  Teachyouhowtocoachthesemovements

•  CrossFitStrongmantrainingmethodology/programming

Whatareourgoalstoday?

1.TeachingtheMovement

•  Stance=slightlywiderthanhipwidth.Wideenoughtoaccommodatethearmsinsidetheknees

•  Feetareposi0onedbehindthe0resothatyou’redrivingintoanduponthe0reatthesame0me

•  Athleteiscroucheddownontheirtoesleaningintothe0re

•  Chinrestsonthe0re•  Handsareinsidethefeetandgraspingthebo\om

ofthe0re•  Bicepandshoulderarepressedfirmlyagainstthe

0re

2.SeeingtheMovement•  Drivethroughtheheels

•  Extendthelegswhilehipsandshouldersriseatthesamerate

•  Keepshoulders,chestandbicepspressedfirmlyagainstthe0rewhileliUingupanddrivingforward(thinkoffensivelinemaninfootball)

•  Bicepisflexedandfixedatabout15degrees•  Whenthelegshavereachedfullextensiondrive

forwardviolentlyandstepintothe0rewiththe“weak”side.Then,kickthedominantkneeintothe0rewhilepullingthearmsupwards

•  Switchthehandsandpushthe0reover

Teaching the Tire Flip: Standard=(3.75xBodyWeight)x(10reps)<1minute

Fault:Feetaretoofarawayfromthebaseofthe0re

•  Fix:Bringthefeetinclosertothe0resothatthespineismoreperpendiculartothefloor•  Fix:Havetheathletepresshis/herbodyintothetreadofthe0reratherthanthesidewall•  Fix:Cuetheathletetohavetheirchinandeyesupandfixedonapointstraightahead

Fault:HipsRiseEarlyDuringtheIni0alLiU

•  Fix:Cuetheathletetodriveupmorethanforward•  Fix:Bringthefeetclosertothebaseofthe0re

Fault:LossofLumbarCurve•  Fix:Cuetheathleteto“Arch”theirlowerbackwithchestandchinup•  Fix:Decreasetheloadun0lproperlumbarcurvecanbemaintained

•  Fix:Havetheathletepushagainstthe0rewiththeirmidsec0onduringtheini0alliUandflip.•  Fix:IncreaselumbarmobilityintheSumostance

Fault:AthleteChangesHandPosi0onEarly•  Fix:Havetheathletecometofullextensionatthehipandknee,stop,andthenworkthe0reover

withoutflippingthehands

CorrecSngtheTireFlip

ScoringtheTireFlipScorecard:

Name: _____________________

Age: _____________________

Bodyweight: _____________________

Date: _____________________

WeightofTire: _____________________

Flipsin:60 _____________________

Teaching the Atlas Stone: Standard= (1.25 x Body Weight) x ( 3 Reps) < 60 Seconds

1.TeachingtheMovement•  Stance=wideenoughtoaccommodatethestone

•  Stonesitsbetweentheankleswithclearanceforthearms•  Weighttowardheels

•  Bothlowerandthoracicspineareflexed•  Armsstraight,(ac0nglikestraps)hands/palmsgrippingthebo\omofthe

stonefacingoneanother;finger0pspoin0ngtowardseachother

ExecuSon:(LIFT)•  Slowlydead‐liUthestonefromtheground•  Slidefeettowardsthemidlineandpinchthekneestogethercrea0ngashelf.

•  Bendatthekneesandlowerthestoneintothelap•  Re‐Gripthestonewitharmsandhandsinthe“Cobra”posi0on.Chestand

abdomenarepulled0ghtlytothestone

•  Extendthekneesandhipsrapidly,driveheelsdown,androllthestoneupthemidsec0ontowardsthedominantshoulderwhileaggressivelypullingthestoneupwardswiththearms

•  Standtofullextensionwiththestonesimngonthedominantshouldertocompletethemovement

2.SeeingtheMovementPrimaryPointsofPerformance:

•  Thoracicbackareengaged•  Armsarestraightattheelbowswhenbreakingthestonefromthe

ground

•  Hipsreachfullextensionpriorto“lapping”thestone•  ”Cobra”posi0onfromthelap

•  Fastandaggressivehipsfromthelaptotheshoulderincludingaslighttomoderatehyperextensionoftheupperbody

•  Athletestandsallthewayupandshowscontrolofthestoneatthetop

ExecuSon:(LOWER)•  Leanbackwhileloweringthestoneacrossthemidsec0ontrapping

thestoneinthelap•  Re‐Gripthestonewitharmsfullyextended,wristsflexed,finger0ps

poin0ngtowardsthemidlineandcradlingthebo\omofthestone•  Lowerthestonetothefloor

CorrecSngtheAtlasStoneFault:ArmsarebentattheelbowpriortoliB•  Fix:Straightenoutthearmsandhavetheathlete’sforearmsfacingintowardsthestone

•  Fix:Makesurethewristisflexedto90degreeswithfinger0pspoin0ngtowardsthemidline•  Fix:Haveathletecometofullextensionatthehipandkneepriortobendingtheelbows.Showtheathletethatthearms

arejust“straps”holdingthestoneun0litslapped

Fault:SlowHipExtensionfromtheLaptotheshoulder•  Fix:Decreasetheloadandworkonspeedandexplosivenessfromthelapposi0on

Fault:StoneFallsShortoftheshoulder•  Fix:Havetheathletere‐gripwhilethestoneisrollingupthemidsec0on.There‐gripwillbefromthe“cobra”posi0ontoa

pointunderneaththestone.Thisre‐gripissimilarinac0ontoapowerclean

•  Fix:Havetheathleteleanbackandbepa0entwhilerollingthestoneuptowardstheshoulderFault:LossoflordoScandthoracicengagement•  Fix:Touchthepersonatthelumbarcurveandbackandcueto“Arch!”.Donotrelent

•  Fix:Stopanddecreasetheloadtowhereengagementcanremainun0lthestonepassesthehips

Fault‐WeightOnorShiBingtoToes•  Fix:Haveathletese\leintotheheelsandpullhipsback,maintainingtensioninthehamstringsatstartofmovement,and

focusondrivingthroughheels•  Fix:Checkthatthestoneislocateddirectlybetweentheathlete’sankles•  Fix:Checkthattheathleteisgrabbingthestoneinthemiddle

ScoringtheAtlasStoneScorecard:

Name: _____________________

Age: _____________________

Bodyweight: _____________________

Date: _____________________

WeightofStone:_____________________

Repsin:60 _____________________

Teaching the Keg Lift and Press: Standard= (.75 x Body Weight) x (5 reps) < 60 Seconds

1.TeachingtheMovement•  Stance=hipwidthapart•  Kegsitsinfrontofthetoesasclosetotheathleteaspossible

•  Armsarefullyextended,chinisup,kneesarebentatanangle(similartoabarbellpowerclean)

•  Lowerbackiscurvedandlockedin

•  Shouldersarebackand0ght

Execu0on:(liU)•  SlowlydeadliUthekegoffthegroundwhiledraggingitupthe

shins(similartoas0ff‐leggeddeadliU•  Armsstaystraightun0lthehipsandkneesareatfullextension

•  Bendthekneesand“lap”thekeg

•  Re‐Gripwiththedominanthandgrabbingthefarrimofthekeg

•  Extendthehipsviolentlywhilerollingthekegupthemidsec0onusingthedominanthandtorotatethekegtowardsthedominantshoulder

2.SeeingtheMovementPrimaryPointsofPerformance:•  Kegistouchingtheathletes’toespriortodeadliU

•  Armsarefullyextended,lumbarcurveislockedand0ght,shouldersareback,chinisup

•  Kegdragsuptheshinstothelapposi0on•  Fastandaggressivehipdrivefromthelaptotheshoulder

includingaslighttomoderatehyperextensionoftheupperbody

•  Priortothepressthekegisintherackposi0onwithaslightanteriorleanoftheupperbody

•  Atthetopofthepressthehip,knee,shoulder,andelbowarelockedandstraight

•  Re‐Gripagaintakingthedominanthandfromthe“top”ofthekegtothe“bo\om”ofthekeg.Thekegissimnginthe“rack”posi0on

•  Dip,Drive,andPressthekegtothelockedoutoverheadposi0on

CorrecSngtheKegLiBandPressFault:LossofLumbarCurve•  Fix:CuetopullthehipsbackandliUthechest/shoulders

•  Fix:Touchthepersonandsay,“Arch!!!”•  Fix:Abortanddecreaseloadun0llumbararchcanbemaintained

Fault:EarlyArmBendonthedeadliU•  Fix:RemindathletetodoafulldeadliUbefore“lapping”thekeg•  Fix:Haveathletestandtallandmakeeyecontactdirectlyinfrontofthempriorto“lapping”thekeg

Fault:KegisRaisedto“Weak”SideInsteadofDominantSide•  Fix:Remindthemthatthekegmustmovetowhicheverhandinonthe“top”ofthekegfromthelapposi0on

Fault:NotEnoughUpperBodyLeanWhenRollingKegUpMidsec0on

•  Fix:Cuetheathletetolookskywardwhentransi0oningfromthelaptotheshoulder•  Fix:RemindthemwhatthebacklookslikewhentheydoGHSit‐upsandtrytorecreatethatarchedandloadedposi0on.

Fault:Sloppy“Rack”Posi0onPriortoPress•  Fix:Reinforceelbowsupandhavethepersonlookskywardpriortodippinganddriving•  Fix:Makesurethekegissimngontheshoulderssothatitwon’tslidedownthechestwhentheathletedips•  Fix:Encouragetheathletetotakeaposteriorleantoaccommodatethelargediameterofthekeg

•  Fix:Decreasetheloadtoanemptykegandhavetheathleteprac0cearchingtheirbackwhilestaying0ghtthruthemidline

ScoringtheKegLiBandPressScorecard:

Name: _____________________

Age: _____________________

Bodyweight: _____________________

Date: _____________________

WeightofKeg: _____________________

Repsin:60 _____________________

Teaching the Log Clean and Press: Standard=(1.25xBodyWeight)


•  Stance=hipwidthapart.Shinsareres0ngagainstthelog.•  Armsarefullyextended.

•  Headisneutral.

•  Heelsareplacedfirmlyonthefloor.

•  Lumbarcurveis0ghtandfixed.

•  Shouldersareslightlyinfrontofthehands.Execu0on:

•  DeadliUthelogtofullextensionatthehipandkneewithoutbendingthearms

•  Pushthehipsbackandbendthekneesslightlytocreateashelfwherethelogcanrestinthelap

•  Pullthelogtothechest;chintouchesthetopofthelog

•  Extendviolentlyatthehipandkneewhilerollingthelogupthemidsec0ontowardstherackposi0on

2.SeeingtheMovementPrimaryPointsofPerformance:•  Logisagainsttheshinstostartthemovement

•  Lumbarandmidlineare0ghtandfixed

•  Heelsaredrivendownintotheground

•  Logdragsuptheshinsandmaintainscontactwiththethighstothelap

•  "Coiled”posi0onpriortocleanfromthelap

•  Chintouchingthelogandarmspullinghardinthe“coiled”posi0on

•  Logmovesupwiththeathletewhenthecleanisini0atedandlogrollsintorackposi0on

•  Rackthelogwithelbowpressedhighandthelogres0ngontheshoulders

•  Headispressedbackintherackposi0on•  Pressissimilartokegpresswithaleanback,dip/drive

sequence

Fault:LogDoesNotDragAgainstShinsandThighsDuringtheDeadliU•  Fix:Cuetheathletetomoveforwardun0lthelogtouchestheshinspriortothedeadliU•  Fix:Havetheathletepushthehipsbackduringthepullfromthegroundwhilemaintaining

lumbarcurve•  Fix:SlowthedeadliUdownwithasmallerloadandforcetheathletetorubtheshinsand

thighs.Repeat

Fault:LogSeparatesfromtheChestDuringtheClean•  Fix:Decreasetheloadandslowthemovementdownsothattheathletecanfeelthelog

“roll”upthechestratherthancurlingupwiththebiceps•  Fix:Cuetheathletetoputthechinonthelogbysinkingdeeperintotheholewhilepulling

thelog0ghtlytothechest

Fault:WeakRackPosi0onPriortoPress•  Fix:Cuetheathletetodrivetheelbowsupandrestthelogontheshoulderswhilekeeping

theheadbackandoutoftheway•  Fix:Spineshouldbefullyerectorslightlyextendedwithaposteriorlean•  Fix:Midlineshouldbe0ghtandfixed

CorrecSngtheLogCleanandPress

ScoringtheLogCleanandPressScorecard:

Name: _____________________

Age: _____________________

Bodyweight: _____________________

Date: _____________________

WeightofLog: _____________________

Repsin:60 _____________________

Teaching the Viper Press: Standard =(1.25xBodyWeight)

1.TeachingtheMovement•  Stance=hipwidthapart.Shinsareres0ngagainstthelog

•  Armsarefullyextended•  Headisneutral

•  Heelsareplacedfirmlyonthefloor•  Lumbarcurveis0ghtandfixed

•  ShouldersareslightlyinfrontofthehandsExecu0on:•  DeadliUthelogtofullextensionatthehipandkneewithoutbending

thearms

•  Pushthehipsbackandbendthekneesslightlytocreateashelfwherethelogcanrestinthelap

•  Pullthelogtothechest;chintouchesthetopofthelog

•  Inoneviolentmo0onextendthehips,kneesandbackwhilerollingthelog,upthechestkeepingtheloginconstantcontactwiththeupperbody

2.SeeingtheMovementPrimaryPointsofPerformance:•  Chestincontactwiththelog,chintouchingthetopofthe

log,armspullingthelogintothebody•  Heelsonthefloor

•  Headisflexedforwardwithchintuckedtothelog

•  Powerisgeneratedlikea“whip”fromthelaptotheoverheadposi0on

•  AggressivehipdriveandbackextensionQuickelbowsgemngunderneaththehandsforthepress

•  Whenthelogisrollingthrutherackposi0onquicklygettheelbowsunderneaththehandsandpresstotheoverheadposi0on

Fault:SlowRollUptheBodyandSlowTransi0onIntothePress•  Fix:Decreasetheloadandbuildspeedthruthetransi0ons•  Fix:Cuetheathletetomovelikea“whip”sotheycoilupand

thenreleasethestoredenergyinonefluidmo0on

Fault:ShallowPosteriorLeanDuringPress•  Fix:Decreasetheloadandinstructtheathletetolook

skywardwhenmakingthetransi0onfromthelaptooverhead

CorrecSngtheViperPress

ScoringtheViperPressScorecard:

Name: _____________________

Age: _____________________

Bodyweight: _____________________

Date: _____________________

WeightofLog: _____________________

Repsin:60 _____________________

Teaching the Continental Axle Clean: Standard= (1.1 x Barbell Clean) x 1RM


•  ExactlythesameasthedeadliUdescribedintheLevel1Coaches'manual

•  "Mixed"grip

ExecuSon:(LIFT)

•  Witha"mixed"grippowercleantheaxletothetopoftheabdomen

•  Midsec0onispushedouttocreateashelffortheaxletosit

•  Upperbodytakesaposteriorlean•  AxlerestsonthetopoftheabdomenPerformasmalldip

(similartoapowerclean)priortore‐grippingtheaxleintoadoubleoverhandposi0on

•  Dipwhileleaningbackand"clean"thebarfromthebellytotherackposi0on

2.SeeingtheMovementPrimaryPointsofPerformance:•  Axleis“cleaned”aggressivelytothefirstposi0onontop

oftheabdomen.•  Posteriorleanandhyperextensionwhileaxlerestsforre‐

grip

•  Secondcleantoaccommodatethere‐grip•  Thirdcleanfromthebellytotherackposi0on.

•  Pressisanyvaria0ontheathletewantstoperformoverheadpressisiden0caltopressillustratedinLevel1Coaches'manual

Fault:AllFaultsandCorrec0onsfromboththeDeadliUandMedBallCleancanbeappliedtotheAxleClean.Inaddi)onweaddthefollowing:

Fault:AxleSlidesOfftheBellyPriortoSecondClean.•  Fix:Cuetheathletetoleanbackfurther,s0ckouttheirbelly

asfaraspossible,andbepa0ent!!Ifneedbe,havetheathletedipseveral0mestryingtoinchtheaxleuphigherwitheachsuccessivemini‐clean.

•  Fix:Applychalktothefrontoftheshirtwheretheaxlewilllandonthebelly.

•  Fix:Decreaseloadandprac0celeaningback,crea0ngashelf,ands0ckingoutthebelly.

CorrecSngtheConSnentalAxleClean

ScoringtheConSnentalAxleClean

Scorecard:

Name: _____________________

Age: _____________________

Bodyweight: _____________________

Date: _____________________

WeightofAxle: _____________________

Repsin:60 _____________________

Teaching the Farmer’s Handles : Standard (Farmer’s Carry)= (1.25xBodyWeightInEachHand)x(100U.WithoutDropping)


•  Stance=Feethipwidthtoshoulderwidthapart•  Weightonyourheels

•  Hipsoverkneesthusengagingtheposteriorchain•  Shoulderspulledbackandmaintainmidlinestabilityi.e.

deadliU

•  Armsstraightdown.ExecuSon:(LIFT)•  Drivethrutheheels•  Extendlegswhilehipsandshouldersriseatthesamerate

•  Oncethehandspasstheknees,thehipopensallthewayup

2.SeeingtheMovementPrimaryPointsofPerformance:•  Drivethroughyourheels

•  Pushyourkneesbackandraiseyourchestup•  Keeptheweightsclosetoyourside

•  Takesmallstepsatfirstandgraduallypickupspeed•  Walka0ghtropekeepingtheupperbodyas“quiet”as

possibleandmovingthefeetasquicklyaspossible•  Slowdowngraduallyun0lstopped•  Lowerthehandlestothefloorwhilemaintaining

lumbararch

Fault:LossofLumbarArchPriortoDeadliU•  Fix:Pressonthelumbarregionandtellthepersonto,“Arch!!!”•  Fix:HavetheathletedrivetheirchinandshouldersupwardwhiledeadliUingthehandles•  Fix:Decreasetheloadun0lproperlumbararchcanbemaintained

Fault:BentElbowsDuringtheDeadliUand/orCarry•  Fix:Straightentheathlete’selbowspriortotheini0alliU•  Fix:Cuetheathletetousetheirarmslike“straps”andstraightenthem

Fault:HandlesSwingDuringtheCarry•  Fix:Cuetheathletetowalka0ghtrope•  Fix:Havetheathletesetthehandlesdownandre‐pickthemiftheycan’tbecontrolledlaterally•  Fix:Remindtheathletethattheupperbody,includingthearms/hands,shouldremain“quiet”whilethe

lowerbodymovesthruspace

Fault:UpperBackRoundsDuringtheCarry•  Fix:Cuetheathletetopinchtheshoulderbladesbackanddown,anddecreaseload•  Fix:Cuetheathletetokeeptheheadposi0onneutralwitheyeslookingstraightahead•  Fix:Remindtheathletetomaintainmidlinestabilityincludingthoracicspine

CorrecSngtheFarmer’sCarry

ScoringtheFarmer’sCarry

Scorecard:

Name: _____________________

Age: _____________________

Bodyweight: _____________________

Date: _____________________

WeightofCarry:_____________________

Feetin:60 _____________________

Teaching The Yoke: Standard=(3xBodyWeight)x(100U.WithoutDropping)<20Seconds

1.TeachingtheMovementSetup:Heightofthecrossbarshouldbesetindividuallysothat,

whenliUed,theapparatusisapproximately8”offtheground)

•  Stance=hipwidthapartoronefootinfrontoftheotherwiththehipsdirectlyunderneaththecrossbar

•  Yokecrossbarsitsjustbelowthetrapssimilartoabacksquat

•  Chestisuprightand0ght,kneesarebent,andhipsarejustslightlybehindthecrossbar

•  Execu0on:(liU)

•  Standupfromthepar0alsquatorsplitsquatposi0on•  Maintaina0ghtmidlineandbegintakingslowmethodical

stepstogettheloadmovingforward

2.SeeingtheMovement

PrimaryPointsofPerformance:•  Crossbarislocatedinthecorrectbacksquatposi0on

belowthetraps•  Hipsareslightlybehindthecrossbar•  Heelsaredrivingdownintotheground

•  Midlineis0ghtanderect•  Footspeedisincreasedanddecreasedgradually

•  Graduallypickupspeedwhilewalkingastraightline•  Headposi0onisneutral•  Graduallyslowdownandthenlowertheyoketothe

floor

Fault‐HighBarPosiSon•  Fix:Cuetheathletetolowerthebartothemeatofthebackalsoknownasthe

Yoke

Fault:HipsNotFullyExtendedWhileWalking•  Fix:Cuetheathletetopickuptheirchinandchestbringingtheirhipsunderneath

thecrossbar•  Fix:Givetheathleteafocalpointacrosstheroomthatisaboveeyelevel

Fault:YokeSwingsLeUandRightorFronttoBack•  Fix:Cuetheathletetobeginwalkingslowly,heelandtoea0ghtrope,forthefirst

severalsteps•  Fix:Cuetheathletetosettheapparatusdownandre‐pickit•  Fix:Remindtheathletethattheupperbodyshouldremaindeads0llwhilethe

lowerbodymovesthruspace•  Fix:Decreasetheloadun0lamorerhythmicpa\ernemerges

CorrecSngtheYoke

ScoringtheYoke

Scorecard:

Name: _____________________

Age: _____________________

Bodyweight: _____________________

Date: _____________________

WeightofYoke: _____________________

Feetin:60 _____________________

StrongmanProgramming

•  IwouldaddbulletsherewithsampleWODsandkeypointstoaddressinStrongmanprogramming

•  Anexamplewouldbe3on,1offsourcedfromCF.com(orsimilarprogramming)enhancedwith3StrongmanWODsperweek

•  Those3incrementalStrongmanWODsare2techniqueand1fairly“0metrial”driven

StrongmanProgramming

Performance Standards for Mastery of Strongman Movements

1.  Shoulderastone=(1.25xBodyWeight)x(3Reps)<60Seconds

2.  KegCleanandPress=(.75xBodyWeight)x(5reps)<60Seconds

3.  LogCleanandPress=(1.25xBodyWeight)

4.  ViperPress=(1.25xBodyWeight)

5.  AxleConSnentalClean=(1.1xBarbellClean)x1RM

6.  AxleDoubleOverhandGrip=(BodyWeight+30Pounds)x60Seconds

7.  AxleDeadliB=(.85xBarbellDeadliU)x1RM

8.  Farmer’sCarry=(1.25xBodyWeightInEachHand)x(100U.WithoutDropping)

9.  YokeCarry=(3xBodyWeight)x(100U.WithoutDropping)<20Seconds

10.  ZercherYokeCarry=(2xBodyWeight)x(250U.)<120Seconds

crossfit strongman · • crossfit strongman is the integraon of strongman movement/energy systems...

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