CrossFit Lions West – LIFT
Warm-up (No Measure)
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
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.