Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Easy Single Unders
Toe Touch to Reach Overhead
Front Plank
Faster Single Unders
Down Dog
Right Side Plank
Double Unders
Up Dog
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Skill
Warm-up (No Measure)
Establish Top Position (Sitting Tall)
5 AbMat Sit-ups
20 Seconds Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
45 Singles
30 Seconds of Attempts
PVC Hinge Drill
* Hold PVC in contact with lower back, upper back, and back of the head.
* Do 15 reps hinging at the hip, maintaining all points of contact
Put Very Light Weight on the Barbell
5 “Take the Slack Out” (Hear the click and set the body into position without lifting the bar off the ground)
5 Deadlifts
Plan and Build to Workout Weights
General Fitness
Skippy (5 Rounds for weight)
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
* Score is loading on the deadlift (put times for each round in the comments)
* Looking for a fast pace on the bodyweight movements and quality heavy deadlifts
* Should be able to complete these rounds around 2 minutes, so there is at least a minute to rest and change out weights