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

Warm-up

Warm-up (No Measure)

3 rounds:

1 min cardio

10 DB step ups

10 jumping air squats

there and back double DB waiters walk

Weightlifting

A: Snatch (5×5 squat snatch)

5 TNG squat snatch (pause at hip between reps)

Goal here is to work on barbell cycling, especially on being efficient on the way down. The purpose of taking a pause at the hip on the way down is to understand that you should not let the bar drive you to the floor. We want to control the descent of the bar from the hip to the ground using our hamstring NOT our upper back. You should initiate the descent by backing up your head and chest then bending your elbows down (like you’re about to lower to the front rack). Once the bar is at a crucial point (you cannot bent elbows more without feeling pain or that it’s too heavy) you’ll turnover your elbows and relax your arms right away to let your lats engage and absorb the bar.

B: Back Squat (5×3 @65-75%)

Metcon

Metcon (AMRAP – Reps)

5 sets for reps:

1 min DB front rack alternating reverse lunges

1 min single DB power cleans (switch arms as needed)

1 min ring rows

1 min rest
Lunge DB load is 35/20 and you are using two DB. The Power Clean DB load rx is 50/35 and you are using 1 DB. Larger classes can break the class into 3 groups. You will all rest in the same minute.