Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees (Step Up & Down)
Air Squats
Front Rack Stretch
Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff Legged Deadlifts
5 Pausing Front Squats
Movement Prep
5 Pausing Front Squats (2 Second Pause)
5 Hang Power Cleans
5 Hang Squat Cleans
Weightlifting
Paused Front Squat (Heavy Double, 2 sec pause)
In the pausing front squat, we want to remove all momentum from the bottom. The goal here is to stay in an active position just below parallel for 2 seconds. This is more difficult and will likely result in athletes lifting less weight than without the pause, but is a great tool for both strength and positioning.
Hang Squat Clean (Heavy Single)
*Rep is completed from hang position anywhere above knees.
*Deadlift the bar to the hip then proceed with the rep from desired hang position.
General Fitness
Dirt Nap (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
* Each set of Hang Squat Cleans start from the floor
*Just like strength portion, deadlift the bar to the hip to begin the first rep and then proceed with the reps from desired hang position.
* Looking to complete this in 10 minutes or less