CrossFit – Wed, Dec 14

Crossfit Cle – CrossFit

Warm-up

3 minute erg

5 sumo foldover

10 scap pullup

5 yoga inchworm with a pushup

30 seconds of slap hugs

Small set of strict pullups

Small set of strict dips

1 minute crossover R/L

Weightlifting

10 supersets on a 3 minute clock:

3 pause back squat

Odd rounds: Single set of unbroken dips

Even: Single set of unbroken pullups

Back Squat (10×3 with 3 second pauses in the bottom)

Work up from 50% of your 1RM and hold a heavy load for the final 4 sets.

Dips (5x unbroken set)

Strict dips to build strength today. Pick your volume wisely so you can repeat all 5 sets.

Pull-ups (5x unbroken set)

Strict pullups to build strength today. Pick your volume wisely so you can repeat all 5 sets.

MetCon

Short and not very sweet! This is a 3-5 minute max effort tear depending on which erg you pick and your capability. Start strong, but be ready to hold on when it gets very uncomfortable at half way. If you’ve saved a little, spend it in the final 250m by ramping up into a sprint finish.

1k row or ski, 2k bike (Time)

Come out at a pace that you think will be challenging to hold and hang on for dear life! Be smart though, you want to be able to keep pushing through the finish. If you push to hard early, you will loose a lot of time in the second half.
Warmup with 2x100m at just a little less intensity then the pace you plan to hit for you 1k, rest 30 second between those efforts

Cooldown

3 minute light erg

1 minute seated forward fold

30 second Samson’s stretch R/L

1 minute child’s pose