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

Warm-up

Warm-up (No Measure)

A. 3 min easy cardio

B. Mobility

Lat stretch + single arm Y raise

https://www.youtube.com/watch?v=DHHipDrNfPk

C. Specific activation

3 sets:

30 sec goblet squat hold

there and back single DB/KB overhead walk (switch arms half way)

10 scap pulls

Gymnastics

A: Metcon (No Measure)

3 sets:

1 minute DB thrusters w/ 2sec hold at the top of each rep

5 MU/10 CTB or regular pull-ups

rest 2 minutes
Pick a thruster weight that you can do 15 plus reps with. All reps, including your last in each set must have a full 2 sec hold at the top. Pick a pull-up progression that you can do the given number unbroken in round 1. If you are doing muscle ups, it can be bar or rings.

B: Metcon (No Measure)

3 sets:

1 minute max burpees

1 minutes max strict HSPU

1 minute rest
pick a HSPU progression that allows 5 or more reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

2 rounds:

Amrap 6 minutes

6 hang power cleans @95/65

6 thrusters @95/65

12 TTB

rest 3 min between sets
This bar should be light in both movements. You should feel great about the 6 reps. Pick a TTB progression that allows you to do the 12 in two sets or less for the multiple rounds. You start the second round back at the beginning.