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
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.
Skill
Warm-up (No Measure)
Back Squat Movement Prep
5 Pausing Back Squats
5 Back Squats
Deadlift Prep
10 Deadlifts
Bench Prep
Establish Tight Set-up
10 Bench Press
*Build in weight in reverse order so that we finish on the Back Squat, which is the first of the three AMRAPs today:
1. Deadlifts
2. Bench Press
3. Back Squats
General Fitness
Bar Star (3 Rounds for reps)
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
* With one athlete working at a time, teams of 3 will break up reps as they see fit
* Score is total reps at the last barbell on each movement added up together