Crossfit Cle – CrossFit
Hey Hana! Welcome to our fitness family!
Warm-up (No Measure)
3 yoga inchworm
10 jumping spiderman
10 pvc passthrough
15 air squat
Power clean mechanics
with a pvc:
5 down and finish
5 high pull
5 hang muscle clean
5 power positions drops (pvc racked)
5 low hang power clean
1 minute calf stretch or smash R/L
2 minute doorway stretch
Repeat the power clean mechanics with a barbell. Then warmup your bar facing burpee patern!
Power Through the Burpees (Time)
100 bar facing burpee
*Start the workout and each minute with power cleans (1 at GO! 1, 2 at 1:00, 3 at 2:00…) until you complete the 100 burpees or fail to complete a burpee in a given minute because you’ve been overrun by power cleans. If you are slower at bar facing burpees, choose the lighter end of the weight range. Perform power cleans using 30-40% of your clean max.
To finish this one, you gotta come out hot on those burpees!
Kettlebell Complex (5×5 R/L)
Perform a sequence of movements with a kettlebell/s.
1 arm KB swing and half rotation switch.
Learn the one arm swing and do 2×5 R/L
Learn the half rotation switch and do 3×5 single arm swings R/L with a triple switch (over, back and over again) between arms.