CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

4 min:

1- 45 sec cardio

2- runners stretch one side

3- runners stretch the other side

4- seated straddle

Weightlifting

A: Front Squat (5×5, accend in load, rest as needed)

(12 min ) Those that are just coming back to the barbell should keep this at 50% or so of 1RM or what would be considered pretty light loaded. If you have been back at it for a month or so now then you can be a bit more aggressive on your loading.

B: Metcon (Weight)

3 sets:

kneeling single arm DB press, 10 per arm, 60 sec rest between sets
adjust load as needed. These will be unbroken sets, so if you are only able to get 8 reps then your set is over and you can adjust loading in subsequent sets as needed.

Metcon

Metcon (Time)

For time (18min time cap):

50/40 cal station 1

50 power medball cleans

50 TTB/dragon flys

50 medball squats

50/40 cal station 2
Power medball clean is a medball clean that you don’t have to do a squat in. Pick a TTB progression that you can do 10 reps in row when fresh. The 3 stations on the “ski” side of the room will do dragon flys instead of TTB. On your back, holding the squat stand with two hands and you come up and touch your shoes to the post and then control descent. Medball squats you can hold ball wherever you like.