**Friday – January 28th**
Crossfit Cle – CrossFit
Another morning with Coach Ben before he leaves town! You can catch him at any of the morning classes today (Friday).
Warm-up
Warm-up (No Measure)
2 rounds on a 30 second clock:
Pushups (Knees if needed, keep reps pretty easy)
Lunge and twist/Samson’s stretch
Sumo foldover
Air squat
Single under/Double under
Light walkthrough on the dumbbell complex
10 snap to hollow
10 scap pullup
10 kip
Set up and warmup dip/muscle up
2 minutes of shoulder mobility
Weightlifting
6 superset rounds on a 3 minute clock:
Double dumbbell lunge complex:
6 walking lunge steps Right db overhead/Left db racked
6 walking lunge steps Right db racked/Left db overhead
Set of muscle ups or ring dips
*Work the final 4 rounds with very significant dumbbells and work on building skill and strength with your gymnastics.
Dumbbell Lunge Complex (12 rep sets)
Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Double dumbbell lunge complex:
6 walking lunge steps Right db overhead/Left db racked
6 walking lunge steps Right db racked/Left db overhead
*Work the final 4 rounds with very significant dumbbells.
Muscle-ups (6x single set)
Set of muscle ups
*work on building skill and strength.
Dips (6x single set)
*Work on building skill and strength.
Metcon
Metcon (Time)
7 rounds for time:
10 toes to bar
25 double under (30 second window or 50 single under)
15 wallball shot 20/14# to 10/9′
25 double under