CrossFit – Fri, Oct 7
Crossfit Cle – CrossFit
Enjoy that hang time!
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