**Wednesday – April 13th**
Crossfit Cle – CrossFit
Grab yourself some kettlebells, we’ve got more fun planned!
Warm-up
Warm-up (No Measure)
2 rounds:
200m jog or 1 minute row/bike
5 sumo foldover
5 Russian kettlebell swing
5 I-T-Y raises
30 sec R/L banded lat stretch
5 snow angels
30 sec banded hip opener R/L
kettlebell progression:
Set up and get fully prepped for your gymnastics work between these sets:
5 Russian swing (relaxed arms)
2×3 swing and release (let your hands leave the handle and re-grip as the bell floats at the apex of a shoulder high swing.)
2×4 hand to hand switch (light and easy, switch hands in the weightless apex)
4×8 hand to hand switch (play with some weight or possibly taps.)
Gymnastics
21 minutes alternating OTM:
Pullups
Handstand pushups
Mobility
Pull-ups (7 sets)
Pick your drill and work no more than 30 seconds each minute. Kipping pullups, strict pullups, negatives, ring rows, muscle up transitions… anything that makes you a stronger puller
Handstand Push-ups (7 sets)
Pick your drill and work for no more than 30 seconds each minute. Anything upside down is fair game. If you aren’t ready to get inverted, do bottoms up kettlebell strict presses.
Warm-up (No Measure)
Use the final minute plus of your 3 minute round to do some mobility:
Semi Hanging Lat stretch
Doorway Stretch
Up Dogs to Down Dogs
Couch Stretch
Pigeon Pose
Forward Fold (seated)
Forearm/Wrist
Metcon
P1: Metcon (Time)
For time with the heaviest kettlebells that allow you to complete each set unbroken: *7 minute cap
21-15-9
Kettlebell swing
Walking lunge kettlebell overhead Half Right arm/ Half Left arm (add one rep to even things out, 22-16-10)
*2 scores: Time for completion and Total weight used for the two movements: 62# swing + 44# lunge= 106#
P2: Metcon (Weight)
Sum of Kettlebells used