Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Air Squats with Hands Overhead
Moderate Row
Slow PVC Overhead Squats
Faster Row
Jumping Air Squats
Modified Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY
Warrior Squats: 1 Minute
PVC Overhead Squat Hold: 1 Minute
Skill
Warm-up (No Measure)
20 Seconds Slow Hands Up Air Squats
20 Seconds Air Squats
10 PVC Tall Snatches
5 Barbell Tall Snatches
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
*Build to Lighter Weight*
5 Power Snatches
*Build to Workout Weight*
General Fitness
Hot Air (5 Rounds for time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
* Score is time for each round
* Athletes should have at least 1:30 seconds of rest following each round
* Choose a weight you can complete 10+ reps when fresh
* Within the workout, looking for small sets or fast singles