Crossfit Cle – CrossFit
It’s a grind folks!
Warm-up (No Measure)
3 minute erg
10 PVC passthrough
5 Crossover band I-T-Y raise
5 slow and deep overhead squat
5 slow sumo deadlifts (used for groin stretch and to establish good bottom position)
3 minutes on a foam roller working through your back and lats
5 minute review and practice Turkish get up with light kettlebells
With a PVC:
5 down and finish
5 high pull
5 high hang muscle snatch
5 power snatch balance
5 hang power snatch
30 minutes alternating OTM:
Turkish get up
Snatch Complex (10x complex)
Perform as a unbroken complex.
2 overhead squat
*Start light (<50% of your 1RM) and build to 90% perceived exertion for the final 3 rounds.
Kettlebell Complex (10x complex)
Perform a sequence of movements with a kettlebell/s.
6-10 sumo deadlift high pull
6-10 alternating backstep lunge
*Must have work completed in less than 45 seconds, choose weight and reps accordingly.
Turkish Get Up (10x 1 R/L)
*Start reasonably light and work on flow for the first 5 rounds, go heavy for the final 5 rounds.
Score total weight between the two arms (53R+62L=115#)