Crossfit Cle – CrossFit
Let’s load up some barbells!
Warm-up (No Measure)
2 rounds, 30 seconds per station with a barbell:
Push press/ Jerk
10 bird dog tuck and press R/L
10 pushup (changing hand positions)
1 minute cranky elbow
2 minute foam roll back/lats
1 minute pigeon R/L
6 supersets on a 3 minute clock:
Deadlift (6×5 band resisted)
5 band resisted deadlift weights around 40-60%.
Bar weight needs to be relatively light, the added resistance from the bands will be quite significant at the top of the lift.
Push-ups (6x set)
10+ unbroken pushups (Pick volume and scales wisely. You need to repeat and keep your quality for all 6 sets)
Clean and jerk 75% of your 1RM clean and jerk
Muscle up (Scaled to 2x pullup)