Joe Tolles CrossFit Series: December ’23
Joe wraps up the year and the dumbbell portion of the series with the Dumbbell Snatch.
More Than Our Story
Joe Tolles CrossFit Series: August '22
Workout Of The Month
Clean and Jerk Complex
EMOM 8 (60%, 65%, 70%, 75%, 80%, 80%, 80%, 80%)
1 Power Clean
1 Hang Power Clean
1 Split Jerk
*Percentages based off 1RM Clean and Jerk
Powerless
4 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jump Overs (24″/20″)
Max Power Cleans
Round 1: (135/95)
Round 2: (155/105)
Round 3: (185/135)
Round 4: (225/155)
*Rest 2:00 Between Rounds
*Score = Total Power Cleans
What Was My Approach With This Workout?
Today’s workout was a Power Clean, Hang Power Clean and Split Jerk 8 minute EMOM (every minute on the minutes) – building a little each round; but because we focused on technique we never got higher than 80% RPM (one rep max). 80% is the threshold at which people’s technique starts to break down. Even on a shitty day you can manage that.
80% is the threshold at which people’s technique starts to break down. Even on a shitty day you can manage that.
Then we had an interval style workout for three minutes on, two minutes off, for four sets: 21/15 calorie row (men/women), nine box jump overs (24” men/20” women) and then max power cleans in the remaining time of the three minutes, building in weight over the four sets. My approach with the machine was to really get your heart rate up, the box jumps are something to keep your heart rate going, and the heavy barbell was for lifting under fatigue.
What Do You Expect To Be Challenging?
Breathing for sure – a lot of people are okay with single modality breathing. For example, while running people can find a pace they can maintain, or when just riding a bike or just lifting weights they can find a pace. But when you add in high heart rate variations – like a sprint, box jumps, or heavy barbell into the mix it really jacks the heart rate up. Some people are great lifters but the minute they start breathing heavily it falls apart and you have to just figure it out. Do I go aggressive on the machines? Do I need to pace the machines? I think the most challenging part will be balancing heavy breathing with lifting, because when you can’t think anymore and you’re just relying on your body, your technique is so important.
What Do I Expect People To Like About This?
I think intervals are very hard style workouts that are the best bang for your buck. If you’re going to train one way for the rest of your life, to get in the most optimal shape, it’s going to be intervals; sprint for two minutes, rest for one minute, sprint for three minutes, rest for two minutes. Long endurance style training is great, as are hour-long weightlifting sessions, you need to sprinkle those in, but cycling between high heart rate and relaxing is perfect for human beings in general.
Also, the power cleans – everyone loves power cleans. You can lift a substantial amount of weight but it’s not too technical. More technical than say a deadlift, but not as technical as a snatch.
What Modifications Are Applicable?
The 21/15 calorie row can be subbed for a bike, skier, or assault runner which would all have different calories, but ultimately you want to scale it to around a minute.
Sometimes jumping isn’t great, especially for people with ankle or back injuries. Modifiers for the box jumps could be step ups; you could lower the box and jump, or keep the box the same height and step up.
For the power cleans, most people are going to lighten the load substantially. Alternatively, you could do dumbbell power cleans – weights can get pretty light with those so there should be something for everybody. You could also totally change the movement based on individual needs – I coach someone with back issues, so we swapped out power cleans for goblet squats to prevent any flexion or compression of the spine.
Difficulty Level?
4.5/5
It’s relative – if you put in a lot of effort it will smash you, but if you kind of milk a little bit it’s not that bad.
North Shore Athletic Club
Joe Tolles
Joe Tolles is a semi-retired, professional hockey player, CrossFit gym owner/operator, and organ donor. He is a down-to-earth person whose work ethic and motivation are infectious.
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Joe Tolles is a semi-retired, professional hockey player, CrossFit gym owner/operator, organ donor, and inspiration to others.