CrossFit – Tue, Nov 29

28
Nov

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.