Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Straight Leg Inchworms
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Ground to Overhead
Active Samson
Medicine Ball Squats
Active Spidermans
Medicine Ball Slams
Barbell Warmup
20 Seconds Barbell Good Mornings
20 Seconds Stiff Legged Deadlifts
20 Seconds Deadlifts
MOBILITY
Pigeon Pose: 30 Seconds Each Side
Medicine Ball Thoracic Opener: 1 Minute
Place the medicine ball right around the base of the shoulder bales and barbell an arms distance behind you. Lift hips up and grab the bar with both hands. With belly tight, drop hips towards the ground to feet a nice stretch through the upper body as we work through thoracic spine extension.
Barbell Straddle Stretch: 45 Seconds
With feet wide and legs straight, reach forward for the bar and use it as leverage to pull yourself forward. Breath deeply into the stretch.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Knees to Elbow
3 Toes to Bar
5 Top Half Deadlifts (Focusing on Hands Back)
5 Full Deadlifts
*Build to WOD weight*
General Fitness
The Joker (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
* Workout should take less than 12 minutes to complete
* Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)
* Flow of The Workout:
1 Toes to Bar
10 Deadlifts
2 Toes to Bar
9 Deadlifts
….