Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Single Unders
Down Dog
AbMat Sit-ups (No Arms)
Single Unders
Push-up to Down Dog
Straight Legged AbMat Sit-ups
Single Unders
Straight Leg Inchworms to Push-up
AbMat Sit-ups
Mobility
Warm-up (No Measure)
Couch Stretch: 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward.
Ankle Stretch on Post: 30 Seconds Each Side
Holding onto a post for support, place the toes on the upright with the heel on the ground. Pulling the chest towards the post will stretch the calf and lower leg.
Skill
Warm-up (No Measure)
Movement Prep
15 Seconds High Single Unders
30 Seconds of Double Taps
15 Seconds Double Under Practice
DUs Movement Substitutions
Reduce Reps
Timed Stations (2:30 – 2:00 – 1:30 – 1:00 – :30)
Single Unders (150-120-90-60-30)
Establish Sitting Position
5 AbMat Sit-ups
30 Seconds Foot Pulls in Place
100 Meter Run
REHEARSAL (20:00 – 25:00)
1 Round
10 Double Unders
10 Sit-ups
100 Meter Run
General Fitness
Annie on the Run (Time)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
-Longer twist on the CrossFit Benchmark workout “Annie”
-Looking for a workout no longer than 30 minutes (10 minutes at each movement)