Cerulean

27
Jun

Cerulean

Santiam CrossFit – CrossFit

Accessory

Metcon (Weight)

Pre-Workout:

Build up to a heavy power snatch + overhead squat

Workout

Cerulean (AMRAP – Reps)

– RX –

Every 3:00 x 5 Rounds:

AMRAP 2:

15 Overhead Squats (135/95#)

Max Unbroken Chest-to-Bar Pull-ups

– Rest 1:00

– LEVEL 2 –

Every 3:00 x 5 Rounds:

AMRAP 2:

15 Overhead Squats (95/65#)

Max Chest-to-Bar Pull-ups

– Rest 1:00

– LEVEL 1 –

Every 3:00 x 5 Rounds:

AMRAP 2:

15 Overhead Squats (45/35#)

Max Jumping Pull-ups

– Rest 1:00

Stretching

Metcon (No Measure)

3 Sets:

:30 Foam Roll Lower Back

:30 Seated Torso Twist / Side

Extra Work

Push Press (Every 2:30 x 7 Sets: 5 Push Press)

– No rebounding, pause in the rack position between each rep.

Metcon (No Measure)

– STRENGTH 2 –

5 Sets:

:20 Handstand Hold

10 Handstand Push-ups

:20 Handstand Hold

Metcon (Distance)

– ENGINE 1 –

EMOM 30:

Minute 1 | Bike, Ski, or Row

Minute 2 | 5 Pull-ups + 10 Push-ups + 15 Air Squats

Metcon (AMRAP – Reps)

– SKILL 1 –

3 Sets:

10 Alternating Single-Leg Squats

– Rest :30

1:00 Strict Chest-to-Bar Pull-ups