Author Archives: Miguel Otero

Lithium CrossFit – CrossFit Metcon

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) -Mobility – Barbell Warm-up Weightlifting Clean Complex (Build to heavy) 1 Power Clean 1 Push Jerk 1 Front Squat 1 Hang Squat Clean 1 Split Jerk Metcon “Macho Taco” (5 Rounds for reps) 5rd of 3min on / 1min rest 60 Double Under (75 singles) 20 Jumping […]

Lithium CrossFit – CrossFit Warm-up Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double underswe are going to sub v-ups for k2e

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 sets of: 20 Band Pull Apart 15 Banded Goodmorning 8 YTW Weightlifting Upper body Pump (4 sets:) 12 Alt DB Curls 15 Tricep Dips 12 Strict Press Metcon Metcon (Time) {5 Rounds) 500m Row 200m Farmer Carry 50m waiter carry R-arm 50m waiter carry L-arm

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 sets of: 20 Passthrough 10 Cossack Squat 8 Kips 10 Lunges Metcon Murph Prep #4 (AMRAP – Rounds and Reps) ( 4 Rounds of) “5min AMRAP” 400m Run Max Effort rds of Cindy Rest 2 min Between rdsRx= Weight vest Score= Lowest round

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 min Get warm Hip/ Shoulder Activation Bergner Warm-up Weightlifting Snatch Complex (4 sets) 1 Sn. Pull 1 Power Sn 1 Hang Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) (15min AMARAP) 20 Box Jump Over 15 Slam Ball 12 Hang Power Sn (95/65)

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) -Squat University Warm-up Weightlifting Back Squat (4×10 @70%) Rest 90s between sets Metcon “Light DT” (Time) 5 Rounds 12 Deadlift (135/95) 9 Hang Power Clean 6 Push JerkRx+= (155/105)

Lithium CrossFit – CrossFit Tabata Body Weight (Time) Tabata Wall Walks Rest 1 minute Tabata Air Squat Rest 1 minute Tabata Jumping Lunges Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Jog 1min Jump Rope 20 Air Squat 16 Walking Lunges 8 Dynamic Push up Metcon Marguerita (Time) 50 Rounds for Time: 1 Burpee 1 Push-Up 1 Jumping-Jack 1 Sit-Up 1 Handstand

Lithium CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Sets of: 15 Passthrough 10 Tricep Extension 20s Puppy Dog Stretch 25 Jumping Jack Weightlifting Strength (4 sets) 8 DB Bench Press 10 DB Bent Over Row 30 Band Pull Apart ( Slow & Controlled) Metcon Metcon (AMRAP – Reps) 25 Devil Press 2min Farmer Carry […]