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

Warm-up

Warm-up (No Measure)

EMOM for 6 min:

1- 45sec cardio

2- 10 single arm DB strict press per

3- 15 banded lat pull downs.

LIFT

A: Metcon (No Measure)

5 sets:

10 strict press + max hold overhead
The bar will start on the floor. Partner up, one athlete is working while one athlete is resting. Make sure you are getting 90 sec rest between sets.

Max hold overhead = when you finish your 10th rep you keep the bar overhead for as long as you can. The priority is to get the overhead hold so if the set isn’t going as planned and you know you aren’t going to get 10 reps then get that bar overhead before you get to failure. If you last longer than 45sec then bring the bar down and rest. Adjust load as needed.

B: Metcon (No Measure)

Partner empty bar good mornings

4 sets:

1 min max rep good mornings

1 min rest
The clock runs. Partner A does 1 min max rep empty bar good mornings in as many sets as needed while parnter B rest. Switch.

Metcon

Metcon (AMRAP – Reps)

EMOM for 12 min:

1- 45 sec max rep air squat

2- 45 sec max rep pull-up

3- 45 sec max rep hallow rock
Pull-up progression that you can do 7 or more pull-ups when fresh.