Crossfit Cle – CrossFit
This one is gonna get grippy!
3 rounds, 30 second movements:
Air squat (stance: regular, close, together)
Pushup walk to down dog
Good morning (stance: regular, wide, sumo)
10 pvc passthrough
10 Cossack’s squat
5 I-T-Y raise
10 scap pullup
5 snow angel
10 kip (big lat drive)
1 wall climb (10 second hold in handstand)
2 minute keg stretch
1 minute couch stretch R/L
Let’s work on advancing those gymnastics skills! Pick 1-2 drills for each movement and work on improving control and position a little bit each round.
20 minutes alternating OTM:
30 seconds of handstand drill
30 seconds of pistols
Handstand drill (10×30 second working window)
Pick any handstand drill and work on getting better in small doses.
Any handstand work is fair game. Pick 1-2 drills that help you grow your skillset and improve your understanding of how to function upside down!
Pistols (10×30 second working window)
Weighted, elevated, to a box, supported, holding the rig. Pick 1-2 pistol drills and work on improving hang of motion and control. If you already freestanding pistols, consider doing some modified drills for the first 5 rounds to warm up, then doing as many reps as possible in the remaining 5 rounds.
Take strategic breaks to delay the onset of grip fatigue. This one will compound greatly in the first few rounds when the sets are the largest. At least its a descending rep scheme!
For time: *13 minute cap
Sumo deadlift high pull 95/65#
2x double under or 4x single under
Toes to bar
*Rx+ for 1x triple under.