Friday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit


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


Overhead Squat (8×2 )

start light and build. Use the racks. Those that lack the overhead position can do front squats as a sub.


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.


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