Wednesday CrossFit

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


Warm-up (No Measure)

A. EMOM for 9 min:

1- Row 12/10 cal

2- 15 seconds elbows plank + 15 seconds/side side plank

3- 10 empty bar/ dowel hang power snatches

B. Soft tissue mobilization

With a foam roller, a LaCrosse ball or a barbell

1 minutes/side

– Lats smash

C. Shoulder activation

2 sets

1 strict chin up (control the descent until your arms are fully extended and hold 3 seconds at the bottom)

10 banded lat pull downs

10 light db bicep curls
If you don’t have a chin-up then try and do the negative. If that is not possible then do a 15 sec bar hang


Metcon (No Measure)

C2B/Pull ups/banded pull-ups

5 x 20 seconds on, 40 seconds off
Do this section as written only if you can do the entire 20 seconds unbroken for at least the first 2-3 sets. If you cannot, do this section as an EMOM by choosing a number of rep that you can do unbroken with a proper form.


Metcon (AMRAP – Rounds and Reps)

12 minute amrap:

5 power cleans 165/105

8 over the bar burpees

20 recovery air squats
Aim for unbroken power cleans and speed on the burpees. Make sure you recover enough on the burpees to cycle the bar for the entire workout. The recovery air squats ARE RECOVERY. Do them slowly and PROPERLY over 30 seconds.


A: Metcon (No Measure)

Hollow body hold

5 x 30 seconds, rest as needed to hold the 30 sec unbroken

B: Metcon (No Measure)

3x max rep rowers curls

rest 1 min between sets