CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 Rounds
1 min cardio
6/6 Step-Ups
6/6 Single Leg Glute Bridge
30 Seconds Elbow Plank
B. Mobility
World Greatest Stretch 15 reps/side
C. Specific
10 Scap Pull
10 PVC Prone Press facing the ground https://www.youtube.com/watch?v=h5WwBjG9Kzs
10 W hyperextension on ground
Weightlifting
A: Metcon (No Measure)
E2MOM x 5 (10 min )
Row 12/10 cals
2 Snatch @ 75%
These are squat snatches. Newer athletes can spent these 10 min just working the snatch. Forget about the row and the timing. Spend a few minutes building up to your 75% load. Ideally you aren’t having to change weight very often in this section.
B: Back Squat (4×4 @ 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 5 minutes Amrap
Amrap 1
12 TTB
6/6 DB Hang Split Snatch
Rest 1 minute
Amrap 2
12 Pull-Ups
12 DB Hang Squat Clean
Rest 1 minute
Amrap 3
12 Ring Dips
12 DB Thrusters
Pick a medium weighted DB and stick with that for the 3 amraps. If you aren’t sure between two weight then go for the lighter one.