CrossFit – Tue, Jan 31


CrossFit – Tue, Jan 31

Crossfit Cle – CrossFit

Pace the rows wisely. You’ll be faster if you can do unbroken deadlifts and quick box hops.


3 minute row

10 sumo foldover

10 Spiderman (2-3 seconds) + Pigeon (4-5 seconds)

10 lunge stretch

10 banded good morning

1 minute banded hamstring floss R/L

1 minute calf stretch R/L

5 minutes for mobility

5 minutes to warmup box hop and deadlift

Restarter, 2 minutes before workout start:

100m row

5 deadlift

5 box hop


Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

Post Metcon Accessory

3 rounds, recover fully between rounds:

5 (hang muscle clean + 3 strict press) dumbbell set

Max durration hang

Double Dumbbell Complex (5x Hang muscle clean + 3 strict press)

Use two dumbbells for the prescribed reps.
Use a set of dumbbells that gets very spicy by 5th set of the complex rep each round.

Dead Hang (Time)

Hang on as long as possible each round.