Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Easy Run
Followed By…
30 Seconds each:
Empty Barbell Deadlifts
Quad Stretch
Barbell Elbow Rotations
Side Lunges
Barbell Hang Power Cleans
Air Squats
Barbell Front Squats
Push-up to Down Dog
Skill
Warm-up (No Measure)
Movement Prep
5 Rope Hanging Knees to Elbows
3 Rope Hanging Foot Locks
1 Rope Climb
Movement Substitutions
Reduce Reps
Halfway up Rope Climbs (2:1)
Seated Rope Pulls (3:1)
Pull-ups (5:1)
Turf Length Plate Run
(Each partner go down and back)
5 Front Squats
.
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans
.
Build to Workout Weight
REHEARSAL
1 Round
100 Meter Plate Carry Run
3 Rope Climbs
6 Squat Cleans
*Breakup evenly*
General Fitness
Clean Plate (Time)
Teams of 3, For Time:
600 Meter Plate Run (45/25)
6 Rope Climbs
20 Squat Cleans (135/95)
600 Meter Plate Run (45/25)
9 Rope Climbs
35 Squat Cleans (135/95)
600 Meter Plate Run (45/25)
12 Rope Climbs
50 Squat Cleans (135/95)
* Teams will split reps as they see fit
* Run using one plate
* Whole team runs together, but only one athlete has the plate. If 1 person is scaling the run without the plate, the team will do 1/3 of the run without weight to simulate the 3rd teammate carrying the “weight.”