Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Easy Row
Active Samson
Moderate Row
Active Spidermans
Faster Row
Air Squats
Wallball Partner Warmup
Grab a partner and a light wallball for this warmup. Place athletes on opposite sides of the room.
2 Rounds:
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes
Mobility
Warm-up (No Measure)
Chest Stretch: 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 1 minute.
Med Ball Squat Hold: 45 Seconds Each Side
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground. Stagger the ball towards one side of the body and lean into it to also stretch that ankle.
Skill
Warm-up (No Measure)
Movement Prep
20 Seconds Easy Row @ 26 SPM
20 Seconds Moderate Row @ 26 SPM
20 Seconds Harder Row @ 26 SPM
3 Frog Hops
3 Burpees
6 Lateral Hops Over Rower
3 Lateral Burpees Over Rower
5 Front Squats
5 Push Press
5 Thrusters
.
7 Wallballs*
*Get higher with each wallball to work on absorbing the weight
*With Lighter Weight:*
3 Deadlifts (Each Arm)
3 Jump Shrugs (Each Arm)
3 High Pulls (Each Arm)
3 Strict Press (Each Arm)
6 Alternating Dumbbell Snatches
*Build to Workout Weight*
6 Alternating Dumbbell Snatches
REHEARSAL
1 Round
6 Calorie Row
5 Wallballs
4 Dumbbell Snatches
3 Lateral Burpees over Rower
General Fitness
Vader (Time)
3 Rounds For time:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees Over Rower
-CompTrain Benchmark Workout
-Looking for workout to take somewhere between 12-18 minutes (4-6 minutes per round)