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: Overhead Squat (6×3)

Start light and build. If you struggle with the mobility for the overhead squat you can switch this to front squat after you have tried a few sets with a light barbell or dowel to work on the movement pattern.

B: Bench Press (7×5)

4 of these 7 should be work sets. Build up in load. Rest about 90 sec between sets.

C: Metcon (No Measure)

EMOM for 12 min:

5 DB hang squat cleans
It should be doable but challenging for the 5 reps. Pick a weight at the beginning and stick with it. Make sure you warm it up and test it. If you fail in a min then take a min off and get back in the workout.