CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 rounds:
10/8 cal bike/ski
10/8 cal row
200m run
B. Mobility
B1. Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
B2. World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
Gymnastics
Metcon (No Measure)
3 sets:
3-5 strict C2B/chin over/banded pull ups
rest 10 seconds
5-10 C2B/pull-ups/banded kipping pull-ups
Rest 60 seconds
If you haven’t played with a banded kipping pull-up before the coach will spend some time with you going over this motion.
Weightlifting
Metcon (No Measure)
Front Squat (15 x 3)
Speed Front squat
Every 20 seconds for 5 minutes
3 squats @ 50%
If you don’t know your 1RM you are picking a weight that feels really good for 3 reps. If your wrists start to hurt in these sets, you can switch to the hands on top of the bar front rack position. Newer athletes should make sure this bar is light. If you end up having to take a set or two off in the middle of this then that is fine.
Metcon
Metcon (No Measure)
E2MOM x 6
Row max cals in 30 seconds
10 TTB
10 push ups
Larger classes can have one group start at go and one group start at the 1 min mark. Pick a TTB and push-up progression that you can do unbroken in round 1. The idea is to row at 85% effort and then with a fast transition hit the other two movements.