Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Stretch – Squat – Barbell
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Stiff Legged Deadlifts
1 Minute Push-up to Down Dog
45 Seconds Straight Leg Reach to Air Squat
30 Seconds Elbow Rotations
1 Minute Straight Legged Inchworms
45 Seconds Jumping Air Squats
30 Seconds Hang Power Cleans
Mobility
Warm-up (No Measure)
Front Rack Stretch: 45 Seconds
Lying “T” Chest Stretch: 45 Seconds
Wrist Stretch: 30 Seconds Each Direction
Skill
Warm-up (No Measure)
5 Slow Pausing Air Squats
5 Air Squats
15 Second Push-up Plank Hold (Screwing the Hands into ground)
3 Push-ups
Push-Up Substitutions
Reduce Reps
Push-ups to Box or Bench
3 High Hang Muscle Cleans
3 Hang Muscle Cleans
3 Muscle Cleans
.
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
*Build to Workout Weight *
2 Power Cleans
4 Push-ups
6 Air Squats
General Fitness
The Chief (AMRAP – Rounds and Reps)
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
* Score is total rounds + reps across the five rounds
* Looking to get at least 3+ rounds with each interval
“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”