Announcements
Please make note that our 4:00PM class is NOW 4:30PM. Thank you!
Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Biathlon
Athletes will start by completing 3 burpees and 3 broad jumps. When they finish the broad jumps, they will throw a dodgeball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a penalty before getting back to the burpees. If they hit the target, they can get right back into their 3 burpees and 3 broad jumps. Play for 6 minutes. Whoever has the most rounds + reps at the end is the winner.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Skill
Warm-up (No Measure)
3 Clean Pulls
3 Clean Pulls + Hold
3 Clean High Pulls
3 Tall Clean
.
1 Clean Pulls
1 Clean Pulls + Hold
1 Clean High Pulls
1 Tall Clean
.
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
.
3 Power Cleans
Weightlifting
Power Clean
Using 15 minutes, build to a heavy triple. This is a touch and go set of 3 with a focus on technique.
General Fitness
Black and Blue (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
-Should be under a 10 minute workout
-Less than 2 minutes per round
-Adjust weights/number to achieve that
-Burpees are standard burpees.