CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

PNF Banded Lat stretch

3-5x

– 7-10 seconds contraction against the

band

– 10 seconds stretch

C. Specific

2 sets

10 fast Plate in and out

5 Split stance strict Press Behind the neck

5 WB

Weightlifting

A: Hang Power Clean (5×5 accending )

B: Metcon (No Measure)

Front Squats

EMOM 10

1- 3 reps @70%*

2- 8 empty bar jumping squats

*Tempo: 3-0-X-0
If you don’t know your 1Rm front squat pick a weight that is challenging for 3 reps but still has good speed on the accent. For larger classes, get into pairs, have one athlete start at go and one at the 30sec mark for both exercises.

Metcon

Metcon (AMRAP – Rounds)

Amrap 12 min:

15 DL 185/135

30 TTB

400m Run
DL load should feel nice for the first set of 15. TTB should be at a progression that allows you to do 10 or more. If you aren’t running then its a 400m ski, row or 1000m bikeerg.