Crossfit Cle – CrossFit
Forearms on fire!
Warm-up (No Measure)
90 second erg
10 kettlebell swing
10 goblet squat
10 kettlebell windmill (5 EA)
5 bent over butterfly forward strokes (holding change plates)
10 PVC pass through in an active squat
5 bent over butterfly backward strokes
10 kettlebell strict press (5 EA)
2 rounds with a PVC then barbell:
3 dip and hold 2 seconds
3 push press (full speed)
3 push jerk (pause in the catch 2 seconds)
Push Jerk (30 minutes to establish a 1RM)
Work light and add mobility for the first 15 minutes to warm up. Fewer lifts, more weight and more rests in the latter half.
Post WOD Burnouts:
10 Second High Plank Hold
10 Second Low Plank Hold(Just above floor)
10 Pushup(Start by lowering to ground from Low Plank)
*Aim for all 4 rounds unbroken. Adjust height as necessary.
Rest 3 minutes
10 Second Hollow Hold on Rig or Rings
10 Second Hold at Top of Pullup or Ring Row
5 Strict Pullup
*Complete with as few breaks as possible. Adjust to LIGHT band or ring rows as necessary.