CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

On the machine of your choice

For 6 minutes

10 seconds acceleration (hard)

50 seconds @easy

B. Mobility

T-Spine extension on wall

3 x 30 seconds

Perform long breaths and try to reach closer to the wall every time you exhale

https://www.youtube.com/watch?v=Lr0jrKKkQ2M

Weightlifting

Metcon (Weight)

E2MOM for 10 minutes

Mid hang Snatch

1 Power

2 Squat
Athlete: This complex focuses on finishing the extension, much like the complex from last Tuesday in the clean. On top of reaching a full extension apply the tension principle we worked on in the previous section. In order to pull yourself under the bar aggressively, you must lift your feet off the ground and pull against the bar conjointly. This will ensure a fast reception but most importantly a solid overhead position.

Metcon

Metcon (Time)

Each for time

At 0:00

12-9-6

TTB

Row 15/12 cals

At 7:00

12-9-6

Burpee box jump

Ski or Bike 15/12
The calories stay consistant but the toes to bar and the burpee box jump go are the 12-9-6.

Finisher

Metcon (No Measure)

Rest of class:

working on the Turkish Get-up.
new athletes will work with the coach to learn the movement. If you are experienced in it then build up to a weight that is challenging for a triple per arm.