**Wednesday – April 13th**


**Wednesday – April 13th**

Crossfit Cle – CrossFit

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Grab yourself some kettlebells, we’ve got more fun planned!


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.)


21 minutes alternating OTM:


Handstand pushups


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)



P1: Metcon (Time)

For time with the heaviest kettlebells that allow you to complete each set unbroken: *7 minute cap


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