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

Warm-up

Warm-up (No Measure)

A. EMOM for 6min:

1- 45 sec cardio

2- 6 medball deadlift + 6 wallball

3- 20 sit-ups

B. Banded wrist rocks

2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488

C. 2 sets

5 muscle clean, no hook grip no contact 5 half or full squat strict press, hold 2-3 seconds at the top

5 thrusters

5 jumping squat

Weightlifting

A: Metcon (Weight)

A: Squat Clean and Jerk (5 x 3) with a twist:

-squat clean into a split jerk

(squat clean thruster but finish in a split jerk position)
Newer athletes should just work on a normal squat clean and jerk.

The purpose of this drill is to work on the leg drive. Accelerate up from the half way up by pushing hard on the floor with your feet. Make sure your elbows stay high enough so the bar is on your shoulders and not on your collarbone. Once you reach full extension, continue to push the par up to press yourself under it.

B: Shoulder Press (4×5 accending )

Metcon

Metcon (No Measure)

E5MOM x 3

400m running/500m rowing/800m bike

12 Strict Pull ups

21 KBS
You need to be done at the 4min mark of each round or sooner. Pick a strict pull-up progression that allows you do the 12 reps in 3 sets or less. You can also take the number down but as always you need to decided in the warm-up what you are doing and then stick with it.

This will take 15 min to complete.