CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Metcon (No Measure)
A. EMOM10minutes
1- Bike/ski 45 seconds
2- 8 WB + 5 box jumps
B. Mobility
B1. leg swings
Front and back + side to side, 15 reps each leg each direction
B2. Hip mobility
– 90/90: 10 rotations
C. Specific
2 rounds
7 RDL/leg
7 unilateral glute bridge/leg
7 bulgarian split squat
The “specific” portion is done with just bodyweight. Do the reps for quality.
Weightlifting
A: Clean and Jerk (5×1+2+1)
5 sets, ascending
1 squat clean
2 front squats
1 split jerk
Ascending, work up to a heavy for the day, not max
Focus on keeping the bar connected to your shoulders and your chin up when you descend for your jerk (dip). Your legs are going to be fatigued from the squats, so think about driving aggressively by pushing on the floor with them. A complex like this is to help train the jerk so you need to focus on your movement as much as possible.
B: Metcon (Weight)
Half kneeling landmine press 5×8 per arm
Half kneeling landmine press: https://www.youtube.com/watch?v=aTp9k_M8ZrE
If the barbells are slipping against the wall you can put a mat or towel between them and the wall or put the bar in a corner of the wall.
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10 minutes
8/6 cal cardio
10 hang power cleans 115/75
12 box jumps 24/20
You should be able to unbreak the barbell in round one. Try and switch up the cardio each round.