Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2
AMRAP 7:
5 Plate Ground to Overhead
25 ft Overhead Walking Lunge
10 Plate Hops
25 ft Overhead Walking Lunge
Complete OH Walking Lunge with 25/10# plate
When Not Working, complete these:
Active Spidermans
Active Samson
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats
Mobility
Warm-up (No Measure)
Banded Lat Stretch: 45 Seconds Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Banded Triceps Stretch: 45 Seconds Each Side
Lace a stretching band onto a pull-up bar and wrap one hand inside. Face the chest away from the band with the elbow by the ear. Lean forward into the stretch, letting the band to most of the work.
Skill
Warm-up (No Measure)
Movement Prep
*With Toes on Line: *
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
5 Pausing Power Cleans
.
5 Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
.
5 Pausing Push Jerks (Pause in Dip & Catch)
.
5 Pausing Clean and Jerks (Pause in Catch of Clean & Catch of Jerk)
Weightlifting
Power Clean & Push Jerk
-Spend 15 minutes building to a heavy power clean and push jerk
-Strategy idea to build good technique:
* First 5 Minutes: Very Light
* Second 5 Minutes: Moderate Weights
* Last 5 Minutes: Heavy Attempts
General Fitness
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Potential Break Up Options:
* 5-5-5-5-5-5
* 6-6-6-6-6
* 8-7-6-5-4
* 12-10-8
* 10-10-10
* 10 Sets of 3
* 6-5-4 + 15 Singles
* 30 Singles
-If choosing singles, be sure you choose a weight you can reset and immediately pick back up.
-Sub 5:00 is a very manageable goal of 1 rep every 10 seconds.
-This is intended to be a quick workout, not 30 difficult reps close to your 1RM.