Crossfit Cle – CrossFit
Just pushing on the world!
Warm-up (No Measure)
2 rounds, 30 seconds each station:
Box step over
Barbell push press
10 banded good morning
10 glute bridge
10 bird dog (tuck and press)
Go over Deadlift and cover the 2 second pause below the knee.
1 minute banded crossover R/L
6 supersets on a 3 minute clock:
5 pause deadlift 2 second hold just below the knee (50-60% of 1RM deadlift).
Handstand Push-ups (6x set)
Single calculated set of strict handstand pushup.
Predict fatigue. Start at around a 7 RPE to be able to keep all your sets the same without failure.
For time: *10 minute cap
50 box over 24/20″
30 power clean 135/95#
10m handstand walk (50 shoulder taps, scale to a box, pike or plank as needed.