CrossFit – Wed, Dec 14
Crossfit Cle – CrossFit
This one hurts, but only for a few minutes! Be sure to cool down and recover after!
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
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.
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
3 minute light erg
1 minute seated forward fold
30 second Samson’s stretch R/L
1 minute child’s pose