CrossFit – Fri, Jan 27


CrossFit – Fri, Jan 27

Crossfit Cle – CrossFit

Only doing a few, might as well make them heavy!


2 minutes on an erg

10 sumo foldover

15 pvc passthrough

5 long hold goodmorning

10 air squat

10 Cossack’s squat

10 pushup (moving hand/s each rep)

30 seconds of slap hugs

10 around the world in an active squat (5R/5L)

10 overhead squat

10 scap pullup

5 forward and backward arm circles

10 kip

Review and warmup some Turkish get ups


6 supersets on a 3 minute clock:

7 back squat 60-70%

1 Turkish get up R/L

Back Squat (6×7)

Work between 60 and 70%.

Turkish Get Up (6×1 R/L)

Establish a weight by round 3 that requires serious effort for one control rep on each side.


MetCon (3 Rounds for reps)

3 round for reps on a Tabata timer:

2 x pushup

2 x overhead squat 95/65#

2 x pullup

*Rx+ for heavier barbell or chest to bar pullup.
Track reps across each round.