Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Side Lunges
Inchworm to Push-up
Active Samson
Reverse Lunges
Chest Stretch
Slow Air Squats
Jumping Lunges
Child’s Pose
Jumping Air Squats
Modified Barbell Warmup
30 Seconds each:
Back Rack Reverse Lunges
Good Mornings
Pausing Back Squats
Strict Press & Reach
Stiff Legged Deadlifts
Pausing Front Squats
Mobility
Warm-up (No Measure)
Chest Stretch
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 45 seconds.
Child’s Pose
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Squat Therapy
-Standing as close to the wall as possible without compromising form, athletes will complete air squats for 1 minute.
-Complete 10 squats using a 10# plate to counterbalance, pressing it out during descent.
-Re-test air squats for 5 reps at the wall.
Skill
Warm-up (No Measure)
Squat Prep
5 Pausing Back Squats
5 Back Squats
Shoulder Press Prep
Establish Grip Set-up
5 Strict Press
Deadlift Prep
10 Deadlifts
General Fitness
Back Squat (1RM)
Shoulder Press (1RM)
Deadlift (1RM)
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
-Spend 15 minutes on each lift building to a 1 Rep Max.
-1 Rep Max for each lift is added together to make the “CrossFit Total.”
-These are max effort lifts, but form and safety should still be priorities. Push yourself, but be smart and know your limitations.
-Please have a reliable spotter for max effort attempts at back squat!