Announcements
Please make note that our 4:00PM class is NOW 4:30PM. Thank you!
Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Easy Single Unders
Active Samson
Barbell Bent Over Rows
Higher Single Unders
Pausing Air Squats
Barbell Standing High Pulls (No Hips, Just Elbows High)
Faster Single Unders
Push-up to Down Dog
Barbell Front Squats
Banded Glute Activation
2 Rounds:
20 Seconds Air Squats
20 Seconds Glute Bridges
10 Seconds Lateral Steps Right
10 Seconds Lateral Steps Left
(Place band on ground, step on with both feet, twist to form and “X” and maintain tension for lateral steps.)
Mobility
Warm-up (No Measure)
Barbell Calf Smash:
1 Minute Each Side
Place a barbell very low in a rack. Place one leg on top of the bar and move the foot through a large range of motion. Hang out in tight spots for a while before moving on. You can use the other leg to add pressure as needed. The goal here is to loosen up the calves for jumping and for better range of motion during our front squats.
Skill
Warm-up (No Measure)
Double Under Movement Prep
15 Seconds of Tight Hops
15 Seconds of Quick Single Unders
15 Seconds of Higher Single Unders
15 Seconds of Double Under Practice
Chest to Bar Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
5 Kip Swings
1-3 Strict Pull-ups
2 Pull-ups
2 Chest to Bar Pull-ups
Front Squat Movement Prep
5 Breaths (Push out against hand as training tool)
5 Breaths + Air Squats (Breathe in, hold, then squat)
5 Breaths + Front Squats (Same as above, just with barbell)
Weightlifting
Front Squat
Use 15 minutes to build to a heavy set of 3.
We want to challenge ourselves, but not go to a true 3RM.
General Fitness
Heartbreak Kid (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
Goal should be completing WOD under 12 minutes (4 minutes per round). Modify weight, pull-ups, and/or rep scheme to achieve this stimulus.