CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B. Mobility
2 sets:
15 band pulls
30 sec prayer stretch on box
C. 2 min bottom of the overhead squat w/ dowel.
Weightlifting
Metcon (No Measure)
3 sets/arm
5 Tall Kneeling Single arm DB press*
There and back DB Carry with DB at forehead height
*Tempo 4-0-X-0
No rest between arms
Rest 2-3 minutes between sets
The goal in this working set is 5 reps per arm however the weight should not allow a 6th rep (You may even fail rep 5 in set 2 and 3). For both exercises, your goal is to keep the shoulder stable by depressing your shoulder blade (moving it down).
Gymnastics
Metcon (No Measure)
Weighted Chin Ups/chin ups/banded chin ups
3×5
Tempo 4-0-X-0
rest as needed
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 11 min:
10 Deadlift @185/135
15 V-Ups
18/14 cal cardio
DL should be easilily unbroken. If you are deciding between two weights, go with the lighter one.