CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 min cardio
B. Mobility
T-spine extension on wall
10-15 breaths
Hold every breathe for 5-6 seconds
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
C1. Shoulder
10 Band M pulls
10 Band T pulls
10 Band Y pulls
C2. Snatch specific:
Sots press x 10
Weightlifting
Snatch (2×3,2×2,2×1 )
Hang Squat snatch from just above the knee. Two sets of 3, two sets of 2 and then 2 sets of 1. Rest as needed. Accend in load. Newer athletes should keep the barbell light and just work on 3 rep hang squat snatch.
Metcon
Metcon (Time)
20 min clock
At the 0:00
20 Power Clean @ 135/85
30 Burpees over the bar
30/22 cal cardio
10 Ring Muscle-ups/20 pull-ups
At the 10:00 mark
10 Ring Muscle-ups/ 20 pull-ups
30/22 cal cardio
30 Burpees over the bar
20 Power Clean @ 135/85
If you finish before the 10 min is up then you get rest. If you don’t complete the first section before the 10 min is up, you stop and start the next section. If you get to 12 pull-ups when the 10 min mark is called then you stop and start the 20 pull-ups of the next section. Bar Muscle ups for larger classes would also be fine in this workout.