26
Jan
CrossFit – Fri, Jan 27
Crossfit Cle – CrossFit
Only doing a few, might as well make them heavy!
Warm-up
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
Weightlifting
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
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.