CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

Goblet squat hold + shift

3 x 10 seconds stretch/ankle.

Stand up for 5-10 seconds before the next set

https://www.youtube.com/watch?v=ShvTpCsgTiw

C. Specific

2 sets

5/leg Single leg Glute bridge

5/leg Lunges + twist

5 Superman, hold every rep for 3 seconds

Weightlifting

Metcon (Weight)

Work up to the heaviest weight for

2 Chair Sumo Deadlift lift off + 1 full Chair Sumo Deadlift

Athlete: First, the goal of doing chair deadlift is to teach you how to properly pull the bar off the ground. The chair will help you understand to pull backward and be more efficient to stand up. For this exercise, your knees have to start behind your heels and every repetition should start from a dead start.

These are the points of performance we want you to focus on:

– Turn your toes out to ensure the knees are in the same direction as them

– Engage your lats prior to lift the bar

– As you move up, think about moving your weight on your heel and moving your shoulders back

https://www.youtube.com/watch?v=CE3JBeDf_dg
Boxes can be used instead of chairs. You can add plates onto the box to get the right heirght with is hip at knee level in the Sumo DL. If you haven’t done a lot of SDL then keep it lighter and work the tech.

Metcon

Metcon (Time)

2 rounds for time (15 min time cap):

50/40 cal cardio

100 Air Squats

10 Power clean and Jerks 135/85

Metcon (Time)

for time:

15 burpees

1 min front plank

15 burpees

1 min glute bridge hold

15 burpees

1 min Knees held at waist level bar hang