CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up (No Measure)
A. 2 rounds:
12/10 cal cardio
10 box step ups
20 seconds hold at the bottom of an air squat
B1. Quad, calf and lat smash with barbell 45-60 seconds/side
B2. PNF front rack
– hold every stretch for 7-10 seconds
– hold every contraction for 7-10 seconds https://www.youtube.com/watch?v=01WIXabaw9o
C. Lower body activation
2 rounds with a band around the knees
5 glute bridge, hold every rep for 3 seconds at the top
5/5 banded side walk
5 banded squat
Front Squat (6×1 @90% accross )
For experience atheltes you will build up to 90% of 1RM and try and hold for 6 sets of 1 rep. If you don’t know your 1RM then build up to something heavy and try and maintain. Newer athletes can do 9 sets of 3 rep front squat accending up in load.
box jumps 24/20
Make sure you pay attention to your first jump every round. Your legs will be tired from the wallballs.
Metcon (No Measure)
100 RDL @ light/empty bar
This is not for time. Make sure that you keep a neutral spine, that your knees are slightly bent and that you are doing a hip hinge.