CrossFit – Fri, Oct 7

Crossfit Cle – CrossFit

Warm-up

4 minutes of ring row “Cindy”

5 yoga inchworm

10 squat and reach

10 Samson’s stretch

10 scorpion

10 crossover

30 second supinated grip hang

30 second doorway stretch R/L

10 scap pullup

Set up and warmup 3-4 sets to get to 75% of your press and be ready for max effort pullups.

Weightlifting

5 supersets on a 4 minute clock:

5 strict press OR 5 bench press

Max set of strict pullup (scale to allow for more than 5 reps each round)

Shoulder Press (5×5 ascending 75-85%)

Bench Press (5×5 ascending 75-85%)

Pull-ups (Max set of strict pullup (scale to allow for more than 5 reps each round))

MetCon

This is meant to be a very aggressively paced workout! Doing big sets on WBS to start and possibly even trying to hold on for the full 3 minutes without breaking. For the toes to bar or muscle ups, open up with big sets and then get into quick, small sets and minimize your rest time. Nothing wrong with doing fast singles!

Part 1 (AMRAP – Reps)

3 minute AMRAP:

Wallball shot 20/14# to 10/9′

Rest 1 minute before starting Part 2

Part 2 (AMRAP – Reps)

2 minute AMRAP:

Toes to bar or Rx+ for bar muscle up

Cooldown

3 minute spin, row or walk to shake it off