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CrossFit 020314

3
Feb

CrossFit 020314

Cleveland, Fairview – CLV – CrossFit

1. Strict Press
– warm-up sets 10, 7, 5
– work sets 4×5 increase weight each set

2. Strict Press
– 1xAMRAP using 5-10% less than today’s final working set

3. EMOTM for 5-minutes, complete:
Chin-ups
ME CTD Push-ups

– Complete X amount of Strict Chin-ups then immediately complete as many Chest To Deck Push-ups for remainder of minute.
– Rx = Chin-ups – choose a number and stick with it for entire 5-minutes; i.e., 3 or 5 or 10.
– Scaled = 10 Ring Rows

– Post total reps of Chin-ups/Ring Rows (Round 1) and reps of CTD Push-ups (Round 2).

4. Death By Back Squat
– With a continuously running clock, complete 1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute, and continuing as long as you are able to complete the reps for the minute.

– Rx = use Bodyweight or 225/155, whichever is greater
– Scaled = use 55-65% of 1RM Back Squat

– Post load in comments and score of total completed minutes (rounds) and reps (incompleted minutes).

General Warm-up (No Measure)

Neck Back & Forth
Ear-to-Shoulder
Wrist Circles
Arm Circles, small & big
Arm Across Chest
PVC Pass-throughs
10 x Push-ups
Torso Bow & Bend
Torso Rotations
Leg Swings
Lateral Leg Swings
10 x Squats
Elbow-to-knee Push-outs
Ankle Circles
In-step Stretch
Single Leg Flexion
10x PVC OHS

Shoulder Press (4×5 increase)

Shoulder Press (1xAMRAP)

Subtract 5-10% from today’s final set of Strict Presses and complete as many reps as possible for 1 set

Metcon (2 Rounds for reps)

EMOTM for 5-minutes, complete:
Chin-ups
ME CTD Push-ups

– Complete X amount of Strict Chin-ups then immediately complete as many Chest To Deck Push-ups for remainder of minute.

– Rx = Chin-ups – choose a number and stick with it for entire 5-minutes; i.e., 3 or 5 or 10.
– Scaled = 10 Ring Rows

Post total reps of Chin-ups/Ring Rows (Round 1) and reps of CTD Push-ups (Round 2).

Death By Back Squat (AMRAP – Rounds and Reps)

With a continuously running clock, complete 1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute, and continuing as long as you are able to complete the reps for the minute.

– Rx = use Bodyweight or 225/155, whichever is greater
– Scaled = use 55-65% of 1RM Back Squat

Post load in comments and score of total completed minutes (rounds) and reps (incompleted minutes).