CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min while gradually increasing you pace on row/bike/ski

then:

20 banded presses

20 light shoulder flys (2.5 or 5lb plates)

20 glute bridges

Weightlifting

Push Press (6×3 accending )

Go up to heavy but not max. You last working set should be within 10% or your best. focus on keeping your feet in contact with the ground the entire dip down. If you don’t pay attention to your feet/base, you will end up with the bar sliding forward on you. When the bar is overhead, think about how you have to lower the bar in order to feel stable in your feet. Don’t rush your reps, in order to be the most effective under heavy load you must have the best possible mechanics.

Metcon

2 options for todays workout. Options A for the more experienced CrossFitter and Option B for the newer athletes

A: Metcon (Time)

For TIme(15 min time cap):

100 double unders

50 Hang power clean 135/85

100 double unders

50 front squats 115/75

100 double unders

50 push press 95/65

B: Metcon (Time)

For Time (15min time cap):

10 cal row/bike/ski

40 DB hang power cleans

10 cal row/bkie/ski

40 wallballs

10 cal row/bike/ski

40 DB Push Press