CrossFit – Tue, Nov 29
Crossfit Cle – CrossFit
It’s ok to give that bar a couple dirty looks!
Warm-up
2 minute erg
10 Samson’s stretch
10 Cossack’s squat
15 PVC passthrough
10 Spiderman to pigeon
10 straight leg dead bug
5 press to updog and reach both sides
10 around the world in an active squat
5 behind the neck push press focused on the dip and drive
5 behind the neck push press focused on the catch (receiving dip)
1 minute banded lat stretch R/L
2 minute keg stretch
Weightlifting
5 superset on a 4 minute clock:
5 behind the neck push press
10-20 GHD situp
10-20 hip extension
Behind the neck push press (5×5)
Practice your catch and absorb the bar with the legs as it lands on the shoulders. Reset each rep on the back.
GHD Sit-ups (5X10-20)
Keep a consistent set volume that you perform in a single smooth set.
Hip Extension (5×10-20)
Prone on a GHD. Neutral spine, working hip ROM.
Keep a consistent set volume that you perform in a single smooth set. Today, let things flow a little faster and so faster reps rather than keeping things more strict.
MetCon
Nothing like standing around suffering in the front rack! Keep you abs engaged and make sure you breathe or this will be way worse! Quick, easy squats, smooth burpees and then the holds!
MetCon (AMRAP – Rounds and Reps)
12 minute AMRAP:
5 front squat 115/80#
10 lateral burpee over barbell
30 second standing front rack hold (add 30 seconds each round)
*Rx+ for heavier barbell.
Score 10 seconds of hold as 1 rep if you finish the workout in the middle of a hold.