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

Warm-up

Warm-up (No Measure)

A. EMOM 10 minutes

1- 45 seconds cardio

2- 45 seconds burpees box step overs

B. 3 rounds

– 10/10 KB deadbug

– 10 scap pulls

Deadbug: https://www.youtube.com/watch?v=8OYigE7Mppg

Weightlifting

Bench Press (6×3 accross)

warm up to a challenging weight for 3 reps and try and hold that across for all 6 sets. 90 sec rest between sets. Newer athletes can do sets of 6 reps and accend up in weight throughout the sets.

Gymnastics

Pull-ups (5 sets of “x” strict PU)

Unbroken sets each round. 90 sec rest between sets. Max out each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 6 min:

27 hang power clean 95/65

27 push press 95/65
Barbell weight should allow 10 easy reps of each movement when fresh. This has to be a push press and not a push jerk.