WOD

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28
Jan

**Saturday – January 29th**

Crossfit Cle – CrossFit

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You’ve got one last chance to come catch a class with this fine fellow! We can’t thank him enough for being a pillar for our community the past 2 years! Good luck in Colorado Ben!

Metcon

Krump (Time)

5 rounds for time:

7 muscle-ups

14 alternating kb snatches 53/35

21 back squats* 115/75

*bar starts on the floor

**The goal of this workout is to maintain high-quality, technical movements in unbroken sets. Athletes should scale to the most technically complex movements they are capable of; scale reps before load.

27
Jan

**Friday – January 28th**

Crossfit Cle – CrossFit

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Another morning with Coach Ben before he leaves town! You can catch him at any of the morning classes today (Friday).

Warm-up

Warm-up (No Measure)

2 rounds on a 30 second clock:

Pushups (Knees if needed, keep reps pretty easy)

Lunge and twist/Samson’s stretch

Sumo foldover

Air squat

Single under/Double under

Light walkthrough on the dumbbell complex

10 snap to hollow

10 scap pullup

10 kip

Set up and warmup dip/muscle up

2 minutes of shoulder mobility

Weightlifting

6 superset rounds on a 3 minute clock:

Double dumbbell lunge complex:

6 walking lunge steps Right db overhead/Left db racked

6 walking lunge steps Right db racked/Left db overhead

Set of muscle ups or ring dips

*Work the final 4 rounds with very significant dumbbells and work on building skill and strength with your gymnastics.

Dumbbell Lunge Complex (12 rep sets)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Double dumbbell lunge complex:

6 walking lunge steps Right db overhead/Left db racked

6 walking lunge steps Right db racked/Left db overhead

*Work the final 4 rounds with very significant dumbbells.

Muscle-ups (6x single set)

Set of muscle ups

*work on building skill and strength.

Dips (6x single set)

*Work on building skill and strength.

Metcon

Metcon (Time)

7 rounds for time:

10 toes to bar

25 double under (30 second window or 50 single under)

15 wallball shot 20/14# to 10/9′

25 double under

26
Jan

**Thursday – January 27th**

Crossfit Cle – CrossFit

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If you’d like to get another class in with Coach Ben before he heads out. He’ll be coaching the 5:30am, 6:30am and possibly the 7:30am classes today (Thursday)!,If you’d like to get another class in with Coach Ben before he heads out. He’ll be coaching the

Warm-up

Warm-up (No Measure)

2 rounds:

1 minute erg

5 yoga inchworm

Bear crawl rig length or 2 wall climb

10 Samson’s stretch

10 Cossack’s squat

10 pvc passthrough

10 goodmorning

5 minutes of personal mobility

Metcon

Erg Over Crawl (7 Rounds for time)

7 rounds, each for time on a 5 minute clock:

25/20 calorie erg

10-20 box over

25-50m bear crawl
*Rx+ for a 25-50′ handstand walk.

**You must finish each round in less than 3 minutes. Scale you box height and reps and the bear crawl accordingly.

*Last programmed 1-13-22.

25
Jan

**Wednesday – January 26th**

Crossfit Cle – CrossFit

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Got a new Nick to add to our ranks!

Warm-up

Warm-up (No Measure)

3 rounds of strict “Cindy”

5 yoga inchworm

10 pvc passthrough

10 good morning

10 press in snatch

5 around the world each way

10 overhead squat

5 scap pullup

5 I raises

5 kip

5 Y raises

5 kipping pullup

5 Y raise + overhead squat

2 wall climb

3 minutes foam rolling thoracic spine and lats

Metcon

Metcon (Time)

For time: *10 minute cap

21-15-9

Pullup

Box over 24/20″

5-4-3 wall climb
*Rx+ for chest to bar pullup and 30/24″ box over.

Weightlifting

Overhead Squat (Complex max)

At 15 minutes on the clock, start a 10 minute window to build to a max for the complex:

Any form of snatch

5 overhead squat

*Doing a snatch (full squat) to enter the complex will not count as one of the 5 overhead squats.

24
Jan

**Tuesday – January 25th**

Crossfit Cle – CrossFit

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Bending barbells for breakfast!

Warm-up

Warm-up (No Measure)

2x jog down and backpedal back

High knees

Butt kicks

Lunge and twist

Stiff leg bear crawl

15 pvc passthrough

5 pvc push press

5 pvc push jerk

5 split jerk drop

5 pvc split jerk

10 pvc passthrough

5 single dumbbell Sott’s press R/L

10 alternating dumbbell snatch (warmup weight)

1 minute banded lat stretch R/L

Weightlifting

7 superset round on a 3 minute clock:

Shoulder to overhead complex:

Push press

Push jerk

Split jerk

Moderate set of GHD situp

Shoulder to overhead complex (7 sets of the complex)

Push press

Push jerk

Split jerk

GHD Sit-ups (7x set)

Choose a moderate number of situps that will allow you to build your tolerance and get solid work in without becoming overwhelmingly sore.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

20 alternating dumbbell snatches 50/35#

10 lateral burpee over the dumbbell

23
Jan

**Monday – January 24th**

Crossfit Cle – CrossFit

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Another new member crushing workouts with us at CrossFit CLE! Welcome to the family Kyle!

Warm-up

Warm-up (No Measure)

3 minute row

10 sumo foldover

10 bird dog

5 dumbbell strict press R/L

5 dumbbell windmill R/L

10 squat and reach

10 PVC passthrough

2 minute back roll out

1 minute cranky elbows

Weightlifting

Sumo Deadlift (1RM)

15 minutes to build to a 1RM Sumo deadlift

Metcon

Metcon (Time)

For time:

50/40 calorie erg

30 hang power clean 135/95#

20 handstand pushup

30 front squat

50/40 calorie erg
*Rx+ for strict handstand pushups.

22
Jan

**Sunday – January 23rd**

Crossfit Cle – CrossFit

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The 2022 CrossFit Games Open is on its way folks! Are you ready to push your limits?

Weightlifting

5 superset rounds on a 3 minute clock:

4 heavy Turkish get up (2 each arm)

5-10 strict pull up (done in a single set)

Turkish Get Up (5×2 each arm)

Strict Pullup (5x single set)

Do your best to hold your body in a hollow and pull the bar to your body. Use bands or modify to rows as needed.

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP:

10-20-30-40-50…..

Walking lunge w/DB 50/35# (carried any way)

Double under

0.5x pushup

21
Jan

**Saturday – January 22nd**

Crossfit Cle – CrossFit

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Today we will be celebrating Coach Ben’s time with us as he gets ready to move to Colorado to start his lawyering career as a public defender! Thanks for all the good times and great coaching Ben!

Partner MetCon

Metcon (Time)

5 rounds for time:

30/27/24* calorie row

50 air squat

10 power clean & jerk 155/105**

One person works while the other rests. Partners may split work as desired.
*Calories for MM/FM/FF pairings

**Drop-ins may sub 20 wall-balls at 20/14

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