CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. HR activation
5 min cardio
B. Mobility
6 reps PNF PVC lat stretch on bench *hold every rep for 10
sec and stretch for 5 sec*
C. Specific Activation
2x
– 5 W band pull apart *hold every rep 3 sec*
– 10 db press
– 5 jumping + excentric chin ups
PNF PVC lat stretch on bench: https://www.youtube.com/watch?v=lCqBwLouQXU
Jumping + ecentric chin up = palm facing forward jump into a chin up and then slowly let yourself come down.
Gymnastics
Metcon (No Measure)
10 min:
working on traditional kipping pull-ups / bar muscle ups.
3 beat swings + “X” amount of kipping pull-ups
concentrate on a tight body position. Legs together and don’t let the knees full bend when your torso is in the forward position at the bottom of the kip.
Those with bar muscle ups can work on the glide kip or transitioning from a kipping pull-up to a bar muscle up.
Those using a band will work on banded beat swings into kipping pull–ups
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 15 min:
40/32cal cardio
20 DB squats
25 TTB
20 DB push press
Pick a DB load you can do rougly 10 reps with both the squats and the PP. Its ok if the TTB get hard in this workout. I don’t mind if athletes are down to sets of 1’s and 2’s.