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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. T-spine Mobility on bench

5x

– 10 seconds lat contraction

– 10 seconds stretch

https://www.youtube.com/watch?v=t_geZRV2oUA

C. Specific

3 rounds

5/5 Bottom up KB press

5/5 Glute bridge

5 Wall ball

Weightlifting

A: Metcon (AMRAP – Reps)

Push press

3 sets

Max rep push press @ 90% of best PP – Into

Max rep split jerk

rest 2 minutes between sets
If you don’t know your 1RM push press then build into a weight that is challenging for 3 reps. All athletes will need quite a few warm up sets to build into the load for the 3 work sets here. Newer athletes will spend the time working on 3 rep push press, don’t worry about the jerk.

B: Deadlift (5×3, 90 sec rest )

Metcon

Metcon (Time)

3 sets:

200m farmers walk 35/20

30 DB thrusters

rest 2 min