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: Front Squat (10×1 (EMOM) )

Start light and build. In your warm up sets you are welcome to do more than 1 rep. Once you are warmed up however then try and load with each sets. If you haven’t done a lot of front squats than do sets of 3 instead to keep the load a bit lighted and to give you more practice in the movement. Record your heaviest single.

B: Push Press (5×5)

Record your heaviest set. Use the racks. Concentrate on feeling the three contact points in your dip. Shoulder, throat, shoulder.

C: Metcon (No Measure)

E2MOM for 14 min:

10 DB thrusters 35/20 + 30 sec max rep push-up
You should be able to do the thrusters unbroken for multiple rounds. Pick a push-up progression that allows you to do 10 or more rep. This is an “Every 2 min on the min” workout.