Monday CrossFit

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.