CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

2 rounds

1 min cardio

1 minute in a deep goblet Squat

B. Mobility

World greatest stretch

10 repetitions/side

https://www.youtube.com/watch?v=8B6k7hYM6Tk

Metcon

Metcon (No Measure)

EMOM for 14 min:

1- 20 sec cardio sprint

2- 10 step ups + 10 Air Squat + 5 burpees

Weightlifting

A: Metcon (No Measure)

Jumping Back Squat with pause in reception

12 x 3 @40%

Rest 30 seconds between sets
If you are a new athlete then don’t worry about the jumping portion. Just do 12 sets of 3 rep back squat with 30 sec rest between sets.

Your goal is to generate as much speed as possible on every ascent. The pause at landing (45° of knee flexion) should help you correctly position yourself before every jump. Pause long enough to completely stop the movement. You will then drop back into the full squat and explode up.

B: Metcon (No Measure)

Bulgarian deadlift

4 x 8/leg

Tempo 3-0-X-0
Hamstrings are the main target here. This is a hip hinge movement. The knees should therefore do not move forward as the bar moves down. They should be above or slightly behind your heels. The last repetitions of every set should be hard to perform, but you must keep a good form to feel your hamstrings and keep your pelvis in a neutral position.