Monday LIFT

CrossFit Lions West – LIFT


Warm-up (No Measure)

6 min:


2- seated straddle

3- arm cirlces

4- cardio

5- slow air squats

6- glute bridges


A: Overhead Squat (8×2, rest 90 sec )

Off the racks. Start light and build to a challenging but not max rep double and try and hold that load for the remaining sets. Those that struggle with Overhead squat mobility can switch this to a front squat.

B: Metcon (No Measure)

8×8 DB shoulder press
Rest exactly 30 sec between sets. Do a 2 second negative on each of the reps. Pick a DB load that you can do 15 reps when fresh and try and hold these 8’s. If you can’t do them unbroken then the first thing you can take away in the negatives. If you still are failing then bring the number down.

C: Metcon (AMRAP – Rounds and Reps)

amrap in 5 min:

1 push-up

2 KB swings 24/16kg

2 push-ups

4 KB swings

…go up the ladder for 5 min

rest 3 min

amrap in 5 min:

20 abmat situps

10 goblet squats 24/16kg
pull-up = 5 or more

push-up = 7 or more