WOD

Crossfit Cle – CrossFit

Warm-up

400m run or 2 minute erg

20 elephant trunk

10 Samson’s stretch

10 Spiderman to pigeon

10 sumo foldover (down and across)

10 leg swings (across and forward/back R/L)

1 minute calf stretch R/L

MetCon

Erg Run Erg (7 Rounds for time)

7 rounds, each for time, rest 2 minutes between rounds:

200m row/ski, 400m bike or 10/8 cal Echo bike

400m run

200m row/ski, 400m bike or 10/8 cal Echo bike
4.13.23 repeat.

Crossfit Cle – CrossFit

Warm-up

2 rounds, 30 sec per movement:

Air squat

Jump rope

Sit-up and reach

Glute bridge

Weightless windmill

2 minutes working overhead mobility

Gymnastics

12 minutes alternating OTM:

Single set of strict handstand pushup

Single deadhang (25-45 seconds)

Handstand Push-ups (6x set)

Dead Hang (Time)

6x set

MetCon

Metcon (4 Rounds for reps)

4 round AMRAP on a 40/20 timer:

Kettlebell swing 53/35#

Double under

Kettlebell push press (5 rep sets)

Goblet squat
set up as 4 rounds so you can record each movement as a total.

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

1 minute pigeon pose R/L

1 minute Crossover/Open R/L

20 banded hamstring lockouts R/L

Weightlifting

10 sets on a 2 minute clock:

3 deadlift

*Start at 50% and build to a 3 RM.

Deadlift (10x 3)

*build to a 3 RM.

MetCon

Metcon (Time)

For time:

17-13-11-7-5-3-2

Bar facing burpees

Toes to bar or GHD situp

Sumo deadlift high pull 75/55#

*Rx+ for 95/65# barbell.

Crossfit Cle – CrossFit

Warm-up

High knees down

Butt kicks back

Lateral shuffle both ways

Lunge and twist

Stiff leg bear crawl

Spiderman

High kick floor touch

15 pvc passthrough

5 thruster

10 good morning

5 thruster

5 around the world each way

Weightlifting

Lunge Complex (7 sets on a 2 minute clock:
3 power clean
6 alternating lunge (bar in front rack))

Build to a heavy finish.

MetCon

Metcon (Time)

5 rounds for time: *13 minute cap

5 cluster 95/65#

10 pullup

200m run

*Rx+ for 115/80# and Chest to bar pullup.

Crossfit Cle – CrossFit

MetCon

Otis (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here

Crossfit Cle – CrossFit

Metcon (Time)

All for time:

4 minutes of synchronized active hold:

Front rack (with dumbbells), Squat, Hang (from pullup bar) and handstand

*Mix and match as desired to accumulate 4 minutes of holds (each)

Then 3 rounds:

100 double under (2 minute window)

30 dumbbell power clean 50/35# set

100 double under

30 dumbbell push press

*Split work as desired.

Then another 4 minutes of synchronized active holds.

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

1 minute olympic wall squat

1 minute keg stretch or other shoulder mobility

Weightlifting

20 minutes to establish a 1RM overhead squat

Overhead Squat (20 minutes to establish a 1RM overhead squat)

MetCon

Metcon (Time)

2 rounds for time:

400m run

15 hang power snatch 50% of you 1RM overhead squat

15 overhead squat

Crossfit Cle – CrossFit

Warm-up

High knees

Butt kicks

Lateral slides

Quadraped crawl 1/2 forward, 1/2 backward

High kick/ floor touch

Lunge stretch

Heel walk

Tip toe

Restarter:

200m run

5 burpee

MetCon

Run Burpee (4 Rounds for time)

4 rounds each for time, rest 3 minute between:
800m run (or equivalent)
15 burpee to a 6″ touch
*Rx+ for 10″ touch or higher. Rounds should be kept under 5:30. Scale burpees and distance as needed to fit.

Cooldown

1 minute stretches:

Seated forward fold

Standing quad stretch R/L

Calf stretch R/L