Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each:
Easy Row
High Hops in Front of Box
Child’s Pose on Box
Moderate Row
Box Step-ups
Box Supported Ankle Stretch
Faster Row
Box Jump with Step Down
Front Rack Stretch on Box
Modified Barbell Warmup
5 Sumo Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Sumo Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
**1. Child’s Pose on Box**
With arms together and straight out front on the box, 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.
**2. Box Supported Ankle Stretch **
Placing the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.
**3. Front Rack Stretch on Box**
Kneeling in front of a box, place your elbows on the edge with arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Skill
Warm-up (No Measure)
Box Jump Prep
5 Small Hops
5 Tall Hops
5 Box Jumps
Row Prep
10 Seconds Catch Position Hold
20 Seconds Easy Row
Wallball Prep
5 Front Squats
5 Push Press
5 Wallballs
Push Press Prep
15 Second Overhead Position Hold
5 Strict Press
5 Push Press
SDLHP Prep
10 Seconds Top Position Hold (With Shoulders Back)
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)
*Build to Workout Weight*
General Fitness
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
WALLBALLS, SUMO DEADLIFT HIGH PULLS, & PUSH PRESS
* These are the movements we’re going to break up
* Consider the 20 seconds on, 10 seconds off method
* If you’re confident going bigger, try the 40 seconds on, 20 seconds off strategy
BOX JUMPS & ROW
* These are the movements we’re trying to just keep moving for the whole minute
* Move for the whole minute on both of these instead of going 20/10 or 40/20