In the March issue of The Professional Coach, we watched Nicole Christensen (CF-L4) run a classic conditioning workout that involved a high-skill gymnastics element. In this issue, we are going to take a look at what a heavy lifting session can look like.
One of the best ways to grow as a coach is to watch other coaches and analyze what they do throughout each section of a class. We can then incorporate what they do effectively into our own coaching and even critique areas of potential growth. Ask any high-level coach what most helped them to develop and they will likely say they learned from watching others, asking questions, and being open to feedback.
Recently, Eric O’Connor (CF-L4) traveled to Ute CrossFit to be a guest coach, and our cameras were there to capture the action. Follow along in this video as he coaches a class from start to finish.
The workout
Power Clean
3-3-3-3-3-3-3 reps
Prior to watching, write out your own lesson plan. Then, compare and contrast to what Eric did. It’s OK if your plan differs, as there is more than one way to run an effective class for this workout!
If you have any questions about the class, submit them to educontent@crossfit.com.
Class Overview
Workout Explanation
Eric gathers the class together at the whiteboard and briefly explains the workout. He describes the intended stimulus and guidelines for the loading parameters for all of the working sets. He gives the general guideline that the first working set will start at approximately 70-80% of a 1-rep max, if known. This guideline is not set in stone for a variety of reasons, such as: how an athlete is feeling that day, how technically sound they are at the movement, and some athletes may not know their current 1-rep max. In addition, the level of experience of an athlete will cause percentages to feel different. For example, 85% of a 1-rep max for a very experienced athlete may feel heavy while 85% for a relatively inexperienced athlete may feel light due to neurological inefficiencies. Regardless, the goal will be for the coach to allow adequate time to build in weight to assess athletes for the appropriate load to be used for the first working set.
Taking time to educate the athletes about the workout gives them a deeper understanding of the intent and general expectations. This will assist with achieving the intended goals of the day.
General Warm-up
The primary goal of the general warm-up is to increase core temperature and move joints throughout a full range of motion. This can be achieved in a variety of ways and can be targeted toward the primary musculature being utilized in the workout or not.
For this workout, Eric utilizes a mix of mountain climbers and jumping-jack variations to elevate the heart rate and have some fun while mixing in some skills that will carry over to the power clean by incorporating deadlift variations and the rack position drills. Adding skill work in the general warm-up allows him to start assessing this unfamiliar group of athletes.
Power Clean Specific Warm-up
The goal of this section for the athletes is to build the specific skills and range of motion for proper execution of the power clean under light loads. This time also allows Eric to assess and refine mechanics.
Due to the complexity of the movement, Eric uses a five-step progression that focuses on one or two points of performance at a time. This allows the movement to be broken down into small steps while not prolonging the instruction. Keep in mind, the setup and finish positions have had a chance for assessment in the general warm-up.
Progression Steps
Deadlift to Mid-thigh– Beyond a check in on the setup position, this step allows for assessment and execution of the first pull of the lift where Eric can assess that the shoulders are over the bar at the mid-thigh position and that the arms remain straight.
Deadlift to Shrug– This focuses on the timing of the upward movement occuring after the hips and knees have fully extended.
Muscle Clean– This focuses on proper timing of the arm bend, the bar path, and the delivery of the bar to the rack position.
Hang Power Clean– This allows for an assessment of full hip extension on the jump along with proper footwork and hip placement in the receiving position.
Power Clean– The pieces of the progression are now put together. This allows for execution and assessment under light loads with the full movement.
Buildup
It is the COACH’S RESPONSIBILITY to guide athletes to their working weights rather than allowing athletes to “guestimate” what they should be using. Plenty of reps and sets are allocated to allow athletes to work up in weight while also allowing the coach opportunities to assess and correct the movement under load. Adequate time to build in weight also allows athletes to achieve the stimulus of 7 challenging, but not maximal, sets.
Final Workout Preparations
During this time, athletes are able to use the restroom and Eric does a final check-in to ensure appropriate weights are being utilized and that they understand the flow of the workout.
Workout
Once the working sets start, the coaching is not over. Eric will still assess the movement and make corrections. When coaching a heavy lift, coaches should strive to give short, specific, and actionable verbal cues throughout the set while utilizing the rest time between sets to check in with athletes on a more in-depth basis. Loading considerations are guided based on what the previous set looked like. If the set looked good, increase the weight. If the set needed refinement, keep the weight the same or reduce the weight and attempt to perform the next set with better technique. To maintain group cohesion, Eric utilizes a strategy that allows the class to move together throughout this workout.
Clean Up and Cool-down
A slightly longer than planned buildup time condensed the cool-down beyond what was anticipated, but several minutes are still allocated for athletes to put equipment away, perform a stretch, and meet together to chat briefly before ending the class.
Additional Resources
Coaches Evaluation Packet – Use this packet to break down and analyze this class or utilize it as a tool to evaluate classes at your gym.