CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 min cardio
B. Mobility
4 min bottom of squat hold
C. Specific
3 sets:
7/7 Single arm DB press
7 scap pulls
Weightlifting
Overhead Squat (8×2 )
start light and build. Use the racks. Those that lack the overhead position can do front squats as a sub.
Gymnastics
Two options here. You will do just one of them. Option A is if you have dips with NO band. Options B is if you don’t.
A: Metcon (No Measure)
6 sets:
10 seconds Banded push-up Hold
5-10 dips
Rest 60 seconds
Banded push-up hold: Band will be in the hands and wrapped around your upper back/shoulders. You will then hold the top position for 10 sec.
Dips: Pick a dip progression that allows you to do 5 or more. Athlete: Use a hard band for the hold but do not reach failure. The goal is simply to resist the descent by maintaining a force against the ground.
B: Metcon (No Measure)
6 sets:
10 sec banded push-up hold
5-10 push-ups
rest 60 sec
New gym rule for push-ups. 1 abmat is the most you can have under you for a push-up. If you require an easier progression than setup a box or bench or do banded assisted push-ups. The reason for this is I’ve seen too many people not improving on their push-ups because the 2 abmats don’t allow a long enough range of motion. Knee down push-up are also not allowed.
Metcon
Two options.
A: Metcon (No Measure)
Emom for 16 min:
1. 6 Power Cleans
2. 15/12 Cal cardio
3. 20 Wallball
4. 15/12 Cal cardio
Black 185/135
Blue 135/85
B: Metcon (No Measure)
EMOM for 16 min:
1. 6 Power Clean
2. 12/9 Cal cardio
3. 15 Wallballs
4. 12/9 Cal Cardio
Red 95/65
Green 65/35