CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B. Mobility
PNF lat stretch on bench
10-15 rep
– Contraction for 7-10 seconds
(pushing elbows on the bench)
– Stretch for 7-10 seconds
– relax as needed https://www.powermonkeyfitness.com/videos/mobility/overhead-mobility-undergrip-pvc-stretch-elbows-box
C. Technical
2 sets
5 snatch grip DL
10 overhead squat
5 Box jumps + step down
Weightlifting
A: Snatch
Every 30 seconds for 5 minutes
2 squat snatch @ 50-55%
Singles or TNG
Newer athletes can simply work on squat snatches for 10min. Do singles and rest as needed.
B: Back Squat (5×10)
@55-60%
Rest 60-90 seconds between sets
Metcon
Metcon (No Measure)
10 min of cardio:
every 2 minutes stop and perform:
max set of strict HSPU
You can and should switch your cardio up. Try and hit the cardio at about 60-70% effort.
Seated DB press is the sub, if piked HSPU are not happening. Pick a weight that is good for around 10 reps.