CrossFit – Fri, Oct 27
Crossfit Cle – CrossFit
Time for another step up beat down!
Warm-up
3 minutes of “Cindy”:
5 pullup
10 pushup
15 air squat
15 PVC passthrough
5 K-squat
10 lunge and passthrough
10 spiderman and Low to Reach
10 situp and reach
10 press to updog
5 down and finish
5 high pull
5 high hang clean
1 minute squat and stretch
5 Pause DL
3 pause clean
Weightlifting
5 superset rounds on a 3 minute clock:
*Ideally use the same weight for both movements. Change loads if necessary.
Floor Press (5×10)
Pause Clean (5×3)
Pause a 1 second hold in the positions specified.
Pause in the low hang and the hang.
MetCon
Step Up Beat Down (AMRAP – Reps)
14 minutes alternating OTM:
60 seconds of box step ups 20/18″
50 seconds of flutter kicks
*Use loads 45/35# ish. Rucksack, kettlebell, dumbbell, barbell, sandbag… Score is total # of step up reps completed. Rx+ is given if you are able to take no breaks during the flutter kicks.