CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. Activation
2 rounds @low intensity
10/8 cal cardio
10 Good morning @empty barbell
10 Goblet squat @light KB
Weightlifting
Metcon (Weight)
Front rack lunges (12 min time cap)
1. Find a 6 rep max
2. Reduce the weight by 15% and perform two sets of 6
This will challenge stability quite a bit. Most people will not be able to go extremely heavy because of the amount of load on one leg and the coordination needed but it a fun new way of incorporating unilateral work and to balance strength levels. The lunges should be performed as follows:
Take a step forward with the left leg then drive up and take a step backward, again with the left leg. The stimulus will be quite interesting. When stepping forward the working leg is mainly the one stepping forward (left leg here) however, the working leg when you step backward should be mainly the supporting leg that hasn’t moved (the right leg in this case). Although we are using both legs in each rep, start the first 3 reps with the left leg going forward first then the next 3 with the right leg moving forward.
Metcon
Two options today. You are welcome to do a combo of two as well. Time cap is the end of class.
A: Metcon (Time)
“Nikki RX”
For time
2 rounds
15 Squat clean @155/105
7 Bar muscle ups
15 Burpees
Rest 2 minutes
For time
2 rounds
15 Power clean @155/105
15 Dips
15 Burpees
Rest 2 minutes
For time
2 rounds
15 Front squat @155/105
15 CTB Pull-ups
15 Burpees
B: Metcon (Time)
“Nikki Mod”
For time
2 rounds
15 Squat clean @ medium load
7 Pull-ups/banded pull-ups
15 Burpees
Rest 2 minutes
For time
2 rounds
15 Power clean @medium load
15 push-ups
15 Burpees
Rest 2 minutes
For time
2 rounds
15 Front squat @ medium load
15 pull-ups/banded pull=ups
15 Burpees