Wednesday CrossFit

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

5 repetitions

– hold every stretch for 7-10 seconds

– hold every contraction for 7-10 seconds

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.


Metcon (Time)


Wallballs 20/14

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.