Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Cone Game + Penalty
Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes.
Dumbbell Warmup
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Front Rack Lunges (5 Each Leg)
Mobility
Warm-up (No Measure)
Child’s Pose on Dumbbell: 45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground.
Dumbbell Ankle Stretch: 30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Dumbbell Squat Hold: 45 Seconds
Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drive the knees out while keeping the heels on the ground.
Skill
Warm-up (No Measure)
Movement Prep
Set Seat Height and Distance
20 Seconds Moderate Bike
10 Scap Pull-ups
1-3 Strict Pull-ups
*With Lighter Weight:
Establish Grip
7 Dumbbell Deadlifts
*With Lighter Weight:
Establish Grip
7 Dumbbell Front Squats
*Build to Workout Weight
*With Workout Weight:
5 Dumbbell Deadlifts
5 Dumbbell Front Squats
REHEARSAL
1 Round
3 Calorie Bike
3 Strict Pull-ups
3 Dumbbell Deadlifts
3 Dumbbell Front Squats
General Fitness
Doorbell (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
– 3+ rounds is the goal (6 minutes per round)
– All about managing the strict pull-up volume and working smart and hard on the dumbbells and bike.