Crossfit Cle – CrossFit
Put ’em in the air!
Warm-up (No Measure)
5 air squat
Back pedal back
5 crossover I-T-Y raise
5 k-squat (long good mornings, short squat)
15 pvc passthrough
10 lunge and twist to elephant trunk
30 seconds each side:
PVC staff stretch (hit the lats)
5 supersets on a 3 minute clock:
5 seated double dumbbell strict press
10 band pull apart
5 no money’s
Seated double dumbbell strict press (5×5)
Build up for the first 2 rounds and then hold a weight that is extremely challenging for a set of 5 on the last 3 rounds. Think a 9 RPE.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 deadlift 225/155#
10 toes to bar
Keep the barbell light enough that you can complete the 10 reps in 1-3 sets each round. Scale the dips and toes to bar to complete in 1-2 sets. Minimum scores should be 5+ rounds. An athlete on the attack will complete 8+.