CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10/8 cal cardio
there and back walking lunges
10 Medball Clean
B. Mobility
B1. Calves smash
With a foam roller, a LaCrosse ball or a barbell
45 seconds/side
B2. Ankle mobility
10 repetitions/side
https://www.youtube.com/watch?v=g2iCns6dTnI
Weightlifting
A: Clean (6 x 1+2 accending )
6 sets @ascending
65-70-75-75-80-80%
1 Power Clean
2 Hang Squat Clean
B: Metcon (No Measure)
4 sets:
4 Jumping Squat (with weighted barbell)
3 broad jumps
Rest 30-45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 14min:
22 Wall Ball @ 20/14
22 DB Snatch (11 right arm then 11 left arm)
22 burpees
Consistency. This is the most important thing in this workout. Try to practice your breathing pattern while you’re moving. Here are my suggestion for each movement:
– Wallball: breathe when the ball is in the air
– DB Snatch: Exhale when you’re doing the second half of the ascent and inhale in the first half on the descent. Having pressure in your belly at the bottom will help you contract with more efficiency to change direction.
– Burpees: Inhale when your body is in full extension with the arms in the air. You will be able to take more oxygen in this position.