**Thursday – April 8th**
Crossfit Cle – CrossFit
Fancy gymnastics can be challenging and fun. Be sure to keep yourself focussed on what YOU need to do to improve YOUR movement.
Warm-up
Warm-up (No Measure)
200m run
Stiff leg bear crawl down
Samson’s stretch back
15 PVC passthrough
2 rounds with a barbell, perform mobility between rounds:
5 down and finish
5 hang muscle clean
5 front squat
5 low hang power clean
2 minute cranky elbows stretch
2 wall climb (10 second hold at the top)
2 minute keg stretch
Warmup into your power clean weight and handstand walk/handstand work
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Power clean 135/95#
25’ handstand walk (20 shoulder taps)
*This is a workout where athletes who have some handstand walks should work on using them in workouts. Each set of handstand work should be completed in 2-3 sets and ideally will take no more than 45 seconds. Scale distance or rep counts as necessary.
Weightlifting
Bottom to Bottom Press in Snatch (5 rounds, 1-2-3 BTB press in snatch)
Once you’ve performed a press in snatch, stand up and then squat back down with the barbell overhead. Lower to your back while still in the squat and then repeat.
With a PVC or barbell:
1 press in snatch, stand up the
return to a squat (with barbell overhead)
2 press in snatch, 2 overhead squat
3 press in snatch, 3 overhead squat