CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. HR activation
3 rounds @70-80%
15/10 cal row/bike/ski
5 burpees
B. Mobility
10 PVC compression + shoulder extension
C. Specific activation
2 sets
10 scap pulls
10 sec hold at top of ring row
3 wall climbs
PVC compression + shoulder extension:
https://youtu.be/jaVZbNnlTjI
Gymnastics
Metcon (No Measure)
EMOM for 8 min:
5 CTB pull-ups
5 HSPU
This is done in the same minute. You should be able to do each progression when fresh pretty easily. HSPU can be subbed for piked on a box or seated DB presses. If you are really good in these movements you could look at upping the number. 8 and 8 would get reall tough.
Weightlifting
Metcon (Weight)
emom for 8 min:
8 Standing DB alternating presses
8 per arm each set. This will get hard. Pick weight accordingly.
Metcon
Metcon (AMRAP – Reps)
Amrap 12 minutes
3,6,9,12, etc
Row/bike/ski cals
Hang power clean @ 95/65
Pick one piece of equipment and stick with it for the entire workout. Rowers and skiers fill up first and then and only then can the bikes be used.