CrossFit – Wed, Feb 8
Crossfit Cle – CrossFit
Load up those bars, let’s see some thrusters!
Warm-up
2x 5 burpee
Jog down
Back pedal back
10 spiderman
10 Cossack’s squat
10 weightless windmill
5 yoga inchworm with updog windmill and 3 second down dog
Restarter:
12/10 calorie
5 thruster
-2 minute rest, then we start!
MetCon
MetCon (Time)
For time:
25/20 calorie row
10 thruster 95/65#
20/16 calorie row
8 thruster 115/75#
15/12 calorie row
6 thruster 135/95#
10/8 calorie row
4 thruster 165/115#
5/4 calorie row
2 thruster 205/145#
Post Metcon Accessory
4 rounds, rest as needed between:
5 single leg RDL R/L (set of dumbbells)
Burnout bicep curls (set of dumbbells)
30-45 second Core Complex:
2-4-6-8..
V-up
Russian twist (2 taps=1 rep)
Single Leg Romanian Deadlift (5×5 R/L)
Use a set of dumbbells today. Work control and balance through your hip ROM.
Dumbbell Bicep Curls (4xmax)
Burn out sets! Go till you can’t!
Core Work Complex (30-45 second Core Complex:
2-4-6-8..
V-up
Russian twist (2 taps=1 rep))
String together the set exercises for time or reps.
Perform as an AMRAP.
50 Burpee February
Tossing the dumbbell today
Tabata Burpee Dumbbell Snatch (Time)
For time on a Tabata timer:
50 burpee dumbbell snatch 50/35#
*Work for 20 seconds, rest for 10. Record your finish time for the 50th rep.