CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 min:
20 sec easy cardio
10 sec hard cardio
B. Mobility
PNF lat stretch on bench
5 x
7 seconds pushing with your elbows against the box
7 seconds stretching, moving your upper body toward the ground
https://www.youtube.com/watch?v=t_geZRV2oUA
A: Metcon (Time)
“Dionysus”
For time (25 min time cap):
40 DB Step up over
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
Rx+ 50/35
Rx 35/20
Scaled 20/10
Larger classes can have half the athletes start on the step overs and half on the thrusters. Double single skips is the sub for the double under.
B: Metcon (No Measure)
Paused Strict TTB
Accumulate 30 repetitions
You can have up to 3 people per station. Quality over speed.
Athlete: – Pause in the ascent, 1-2 seconds
– Explode from the pause
https://youtu.be/OBRNOZYVdbU
Scale, place a bar low and a Med Ball behind your back, on low bar