CrossFit – Mon, Nov 14


CrossFit – Mon, Nov 14

Crossfit Cle – CrossFit

Who’s going after those strict ring dips today?


2 rounds on a 30 second timer:

Pushups to updog

Lunge and passthrough/twist

Situp and reach

10 squat and double reach

10 ring row position scapular retraction

10 banded good morning

10 ring row with hollow body focus

1 minute banded lat/pec stretch R/L

1 minute banded hip opener R/L or banded crossover R/L


5 superset rounds on a 3 minute clock:

5 back squat 70-85% of your 1RM

10 ring row (hold a solid hollow and work high difficulty for an unbroken set of 10. RPE 8-9/10!)

Heavy back squats and spicy ring rows! Both movements require a lot from you core. Hold that hollow and reset between squats.

Back Squat (5×5 70-85% of your 1RM)

Ring Rows (5×10 reps 8-9/10 RPE)


Fast rounds with rest to recover! Choose weights and scaling that allows you to push for unbroken movements.

MetCon (5 Rounds for time)

5 rounds each for time, rest 1 minute between rounds:

10 front squat 135/95#

10 dip

10 toes to bar

*Rx+ for strict ring dips AND a heavier barbell.