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

Warm-up

Warm-up (No Measure)

A. Heart rate activation

EMOM 9

1- 30 sec easy + 10 sec hard Bike/Row/Ski

2- 20 in and out plate jumps + 30 sec elbows plank

3- 20 air squats

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

Front rack sots press

C. Snatch

– 5 muscle snatch in squat position – 5 overhead squat

– 5 high pulls

– 5 power snatch

– 5 squat snatch

Weightlifting

Back Squat (8×1, rest 60 sec )

Try and keep to that 60 sec rest period. Add load as needed. Build to heavy but not a spotted load.

Metcon

Metcon (Time)

25-35-45-35-25 Wall ball

* 15 Burpees box jump over between each set of wall ball
make sure the box jump height is comfortable while you are under fatigue. If you aren’t great at WB then make your WB numbers 15,20,25,20,15

20 min time cap.