CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. HR activation
4 min cardio:
(30 sec slow, 20 sec mod, 10 sec fast)
B. Mobility
B1. T-spine
Foam roll prayer stretch
3 x 30 sec hold (5 deep breaths)
B2. Hips
Deep goblet squat press out
*Go deep on a goblet squat and push your knees out with your elbows for a few seconds and relax. Repeat for 4-5 reps*
C. Specific Activation
2 sets
5 muscle snatch
5 drop snatch
5 overhead squats
Foam Roll prayer stretch: https://youtu.be/5CjsKvZIApA
Weightlifting
Metcon (Weight)
EMOM for 10 min:
@ 70-75%
1 power clean + 1 squat clean + 1 split jerk
warm up a load and try and hold across.
Back Squat (6×4 @ 85%)
Build up to 85% and do all 6 sets at this load. Rest up to 2 min between sets. No more.
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 6 min:
20 walking lunges
5 devil presses 35/20