Crossfit Cle – CrossFit
Load ’em up!
10 air squat
10 kettlebell swings (Russian up to a full swing)
5 windmill R/L
10 pvc passthrough
5 K-squat (5-3-5 second holds)
5 around the world each way
10 front squat
30 second staff stretch R/L
Review and practice Turkish get-ups
2 minutes of front rack mobility before starting front squats
20 minutes to complete 7 sets of front squats
(Plus a warmup set of 10 with just the bar and added mobility between the sets!)
Front Squat (7-5-5-3-3-3-3
Building to a 3 rep max)
Start around 40% of your 1RM. Build to a new 3RM.
Slow is smooth and smooth is fast! Stay relaxed on the jump rope and keep your core tight on the the get ups!
Turkish get up 53/35# (complete half of the reps on one arm and then switch to the other)
5x double under or 10x single under (also earns Rx)
*Rx+ for 7x doubles and heavier kettlebell