CROSSFIT LIFT-OFF METCON

WARM-UP
2 Rounds
1 Minute Bike or Row
1 Minute Lunge
1 Minute Jump Rope

Hip & Ankle Mobility

PART I: SKILL DEVELOPMENT

3 Rounds, Led by a Coach

A1. 3 Tempo Overhead Squats @5551
A2. 8 – 10 Windshield Wipers Hanging From Pull-Up Bar

PART II: CONDITIONING

FITNESS I

12 Minute AMRAP
20 Ring Rows
30/20 Cals Assault Bike
40 Thrusters (25)
30 Reverse Lunges (25)
20 Ring Rows

FITNESS II

12 Minute AMRAP
15 Pull-ups
30/25 Calories Assault Bike
50 Thrusters (45)
30 Box Jump – Step Downs or Step-Ups (24/20)
15 Pull-ups

SPORT

12 Minute AMRAP
25 Pull-ups
50 Cal Row
100 Overhead Squats (45)
50 Box Jumps (24/20)
25 Pull-ups

PART III: STRETCH

or

CROSSFIT LIFT-OFF

*Please Arrive To Class Fifteen Minutes Early (@8:45) For The Group Warm-up To The Olympic Lifting Portion of the CrossFit Lift-off

**The CrossFit Lift-Off MetCon will be performed during the 10:00 and 11:00 A.M. CrossFit Classes

9:00 A.M. – MOVEMENT STANDARDS OVERVIEW

9:05 – 9:30: 1 REP MAX SNATCH

1. Each Lifter Will Have 25 Minutes To Establish A 1 Rep Max Snatch

2. All Max Lifts Will Be Judged By A Coach On The Floor

3. Beginners May Substitute A Hang/High Hang Squat Snatch

9:30 – 9:55 A.M. MAX CLEAN & JERK

1. Each Lifter Will Have 25 Minutes To Establish A 1 Rep Max Clean & Jerk

2. All Max Lifts Will Be Judged By A Coach On The Floor

3. Beginners May Substitute a Hang/High Hang Squat Clean and/or Push Press/Push Jerk