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

Warm-up

Warm-up (No Measure)

A. HRactivation

Row/Bike/Ski/Run

3-5 minutes @low intensity, nose breathing

B. Sots press Progression

– Seated on box

– With plates under your heels

– Standard

– Starting with the bar in front rack position

Sots press on box:

https://www.youtube.com/watch?v=tQ5xm-gdkcc

Sots press on plates:

https://www.youtube.com/watch?v=HbmeJEqJ2WE

Sots press:

https://www.youtube.com/watch?v=aYQm2XWJMNA

C. CNS activation

Box jumps*

2 x 5, rest 30 seconds

*Initiate the movement with a squat instead of a hip hinge

Weightlifting

A: Metcon (Weight)

Clean complex:

6 sets, ascending to a heavy but not max

3 hang clean (squat)

3 thrusters

3 jerks (split or push)

rest as needed

B: Back Squat (Heavy single )

You have 10 min to build to a heavy single. The clock starts as soon as everyone has a bar on the rack, ready to go. Make sure you get a spot if you are making a big weight jump.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 10 min:

20/18 calories row/ski/bike ( in that order)

15 WB

10 burpee box jumps 24/20
pick a box height that you are super comfortable with. Newer athletes are welcome to do a burpee box step up today.