Crossfit Leeside – CrossFit
Warm-up
Warm-up (No Measure)
## 60 Seconds
Easy Row
Active Divebombers
Slow Air Squats
## 40 Seconds
Moderate Row
Kettlebell Suitcase Deadlifts (20s Each Side)
Kettlebell Waiter Squats (20s Each Side) [
## 20 Seconds
Faster Row
Kettlebell Deadlifts
Kettlebell Goblet Squats
*Performed With Lighter Kettlebell Weight
## Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Kettlebell Ankle Stretch: 1 Minute Each Side
## Child’s Pose on Kettlebell: 1 Minute
Metcon
Metcon (Weight)
AMRAP 4:
21/15 Calorie Row/Bike
21 Kettlebell Swings
21 Thrusters
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row/Bike
15 Kettlebell Swings
15 Thrusters
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row/Bike
9 Kettlebell Swings
9 Thrusters
***Kilos:***
Kettlebell: 22.5/15
1st Bar: 35/25
2nd Bar: 42.5/30
3rd Bar: 52.5/37.5
* 4 minutes on and 4 minutes off in this high intensity interval piece
* Whenever there is rest built in, we want to try to rest as little as possible during the work periods
* Let’s choose weights that allow that to happen today
* In the first round, we’re looking for athletes to choose weights/reps that allow them to complete 1 full round
* Suggested timeline for a full round completed in the first round:
* **Row:** ~1 Minute
* **Kettlebell Swings:** ~90 Seconds
* **Thrusters:** ~90 Seconds
* The kettlebell weight stays the same throughout today
* This should be a load that you could swing for 30+ reps when fresh
Barbell Club
Hang Clean (3×3)
One set every 2.30 mins after 3 warm up sets of empty bar.
Build weight only if you can perform full range of motion.
Think long term progress
Clean Pull (3×3 (One set every 2.30))
Build weight !!!!
If you cannot get in a tall position in the bottom you need to work on squat position to pull the bar correctly.
Bar will need to be elevated on plates for correct pulling position.
Back Squat (3×3)
Build Weight & Record
Metcon
Metcon (Weight)
EMOTM For 10 Mins
5 Light Squat Cleans
8-10 Ab Mat Sit Ups