CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 10 dowel thrusters + 5 sit-ups

3- worlds greatest stretch one way

4- worlds greatest stretch other way

5- 10 jumping air squats + bottom of squat hold

LIFT

A: Thruster (5×5 )

Start light and build. You can use the racks.

B: Metcon (No Measure)

EMOM for 10 min:

1- 10 DB bench press

2- 3 BB bench press
Pick a DB load that you definitely can get 10 in a row with for multiple rounds. Pick a weight for the BB bench that is doable for 5 reps. These will be unbroken sets. If you can no longer hold 10’s or the 3’s then change the load for the next set. Pull the bench out a bit for the DB and then put it back in for the BB.

C: Metcon (No Measure)

5 sets:

10 narrow narrow stance back squats

15 jumping air squats

rest 90 sec
Narrow stance will be roughly hip width. For some of you, you will be able to get down to or close to a full squat. For others this will be more like a half squat. Both are valuable. You don’t need to get to a 10 rep max here but feel free to increase load as needed. This is a super set. Go from one to another and then rest.