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

Warm-up

Warm-up (No Measure)

A. HR activation

2 rounds not for time

1 min row

1 min wallballs

B. Thoracic Mobility

2 x 1 eccentric chin up + 30 sec hold at bottom

*heavy breaths during hold

* keep your lats engaged

C. Specific

2 sets

5 high pulls, pocket to sternum, 1 sec hold at sternum

5 elbows rotation

5 flat footed squat clean
Eccentric chin-up = chin up followed by a controlled negative and actively hold as stated in the bottom of the pull-up. Those that can’t do a bodyweight pull-up can grab a box and try and do the negative followed by the hold or just do the hold. Elbows rotation: 3:14 –> https://www.youtube.com/watch?v=2B2LWHlhqNA

flat footed squat clean: https://www.youtube.com/watch?time_continue=19&v=wxfJq1R9s3c

Weightlifting

A: Metcon (No Measure)

5×5 Cluster (squat clean thruster) accending up in load
10 min to play with these.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Try and run if the weather ain too bad. If not then row/bike/ski. Overhead squat load should allow you to do 15 reps unbroken. Those that struggle with the overhead position can do front squats as a sub for today.