**Monday – March 15th**
Crossfit Cle – CrossFit
Don’t forget your scores must be entered by 6pm EST Monday if you want to see your name on that leaderboard!
Warm-up
Warm-up (No Measure)
Warmup:
3 minutes of ring row “Cindy”
5 Crossover I-T-Y raise
10 sumo foldover
10 prone crossover (scorpions)
10 Crossover scapular retraction and slow row (as if you were hitting your chest to a pullup bar, use heavier bands)
20 PVC passthrough
Set up your pullup bar with any needed aids and practice 3 cycles transitioning from a strict pullup right into a kipping pullup and then into a chest to bar pullup and a bar muscle up if applicable
Gymnastics
Progressional pullup sets (10 minutes OTM)
For 10 minutes, perform a single complex OTM of 5-10 collective reps:
Need a band:
2-3 banded strict pullup
2-3 banded kipping pullup
1-2 banded kipping chest to bar pullup
Can do pullups:
1-2 strict pullup
2-3 kipping pullup
2-3 kipping chest to bar pullup
Can do muscle ups:
1-2 strict pullup
2-3 kipping pullup
2-3 chest to bar pullup
1-2 bar muscle up
*Work on flowing the different movements together without interrupting your kip. Smooth is fast and efficient!
Warm-up
Warm-up (No Measure)
Set up station and run through 3 fast transitioned sets with rest between:
5 box over
5 sumo deadlift high pull
5 GHD situp
Metcon
Metcon (3 Rounds for reps)
3 AMRAP rounds, 1 minute each station:
Box over 24×20/20×24″
Kettlebell sumo deadlift high pull 70/53#
GHD situp
Rest