Only 7 day until the 2019 RODAPALOOZA!!!
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Are you excited???
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Pic: Steph Moore.

WoD: "Quadapalooza"

Complete For Time:

50 Medicine Ball Cleans

50 Kettlebell Swings

Seamstress Run

40 Medicine Ball Cleans

40 Kettlebell Swings

Seamstress Run

30 Medicine Ball Cleans

30 Kettlebell Swings

Seamstress Run

20 Medicine Ball Cleans

20 Kettlebell Swings

Seamstress Run

10 Medicine Ball Cleans

10 Kettlebell Swings

Seamstress Run

M: 9kg Ball. 24kg 'KB' --- | --- W: 7kg Ball. 16kg 'KB'

Nice "simple" workout to round out this shortened week. The rep scheme is on the larger size giving us that mental challenge to tackle. The weight however is nice & light which will only give us fuel to keep moving through. All that makes for a lovely day on the rooftop!!
Today we see the Med Ball Clean on the menu. This move, in our opinion, is hugely underrated and massively underused within CrossFit programming. Many people look down on it as a "useless" move, or one that "doesn't look anything like an actual Clean with a barbell". Well let us set you straight. First up, what is a clean in itself? It the act of taking an object off of the floor and ending with it on your shoulders. The way you get there is to stand up by opening your hips & then (rapidly) squat down again to catch said object.
Now take a look at the video posted below. What is the demo athlete in it doing with that medicine ball? She is getting it off of the floor by standing it up & then rapidly squatting again to receive the ball before standing up with the object again. The "object" in which you use is completely irrelevant. What more important is how you perform the clean.
If you have trouble in (fully) opening your hips dare we say you may have trouble with a barbell too. That right there is why you should revere & respect this move. Make it a strength of yours & you'll see improvement on your "OLY" work.
Stay Humble. Work Hard. Be Happy.
Hold the standards. Form is priority as always.
Scale as needed.