CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
200m db farmers walk
10 db push press
10 wallballs
Weightlifting
Sumo Deadlift (5×3 )
Sumo deadlift, not SDHP. For some this may actually feel better than a traditional DL. For others it will not.
Bench Press (5×5 )
Metcon
Metcon (No Measure)
Round A and round B, you will do one time each. No rest between A and B.
Round A
8 min of:
15sec on/ 15sec off, alternating movements
– Max plate jumps
– Heavy Russian KBS 70/55
Round B
8 min of:
15sec on/ 15sec off, alternating movements
– Max Burpees
– Russian KBS 55/35
The workout goes: 15 sec of plate jumps, 15 sec rest, 15 sec Russian swings, 15 sec rest for 8 min.
Before this workout starts you need to know two separate KB weights for the Russian swings. Its likely the classes will need to share KB within the two sets. DB swings would also be ok.
Plate jumps can be the second option in this video https://youtu.be/F0pTobnPvxg