CrossFit – Tue, Jan 24

23
Jan

CrossFit – Tue, Jan 24

Crossfit Cle – CrossFit


Building corestrength and connection one situp at a time!

Warm-up

2 minute erg

5 yoga inchworm (big down dog)

15 band passthrough

10 band good morning

10 band strict press

10 banded crossover and Open R/L

Get out barbell and do:

10 good morning

10 push press

Then warm on the GHD and in the hang, build up to good morning

Weightlifting

4 supersets on a 4 minute clock:

15 good morning

10-30 GHD situp

Long hang from pullup bar (cap at 90 seconds)

Good Mornings (4×15)

Start around 25% of your Back squat 1RM and ascend to 30-35%.

GHD Sit-ups (4×10-30)

Work a single unbroken set. Do enough to challenge yourself without doing too much damage and leaving yourself sore till next week.

MetCon

MetCon (Time)

21-15-9

Calorie erg (Ladies: 17-12-7)

Push press 135/95#
Erg with purpose and expect to break up the push press for your rest.4minutes would be a super fast time. 5-7 minutes is where most folks will land.