Crossfit Cle – CrossFit
Get your pull on!
Warm-up (No Measure)
3 minute row or bike Easy building to a moderate effort
10 situp and reach
10 Samson’s stretch (with some extra lat reach)
10 scap pullup
30 second semi hanging lat stretch R/L
10 banded hamstring lockouts
Spend 5 minutes warming up into your dip and deadlift
6 superset rounds on a 3 minute clock:
as heavy as possible or as scaled as needed, should be about an 80% exertion round one and 100% exertion round 6. Keep the same dip.
Pull only deadlifts. Set up and pull. Drop each rep from the top. Work from 60% to 70% focussed on speed.
4 rounds for time: *10 minute cap
30 wallball shot
*Rx+ for chest to bar pullups.
Scale the pullups to allow you to stay within 45 seconds of work the first 2 rounds, should not exceed 1 minute of pullup work in any of your rounds.