Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Quick Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Higher Single Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press
Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
5 Push Press & Reach
Front Rack Stretch: 1 Minute
Child’s Pose: 1 Minute
Movement Prep
15 Seconds Single Unders
30 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
60 Single Unders
30 Seconds of Practice
Movement Prep
With Lighter Weight:
5 Hang Power Cleans
5 Strict Press
5 Hang Clean And Jerks
*All on the right arm, then the left *
Movement Prep with DB
5 Strict Press
5 Push Jerks
Weightlifting
Push Jerk (Heavy 3)
*Taken from the rack for an unbroken set, find a heavy triple
* Athletes will have 15 minutes to build to their heavy set
* Looking to get in about 7-8 attempts, so plan weight jumps accordingly
* Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increases
General Fitness
Bel-Air (AMRAP – Rounds and Reps)
15 Minute AMRAP:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
*Alternate arms every 5 reps of hang clean & jerk
* Looking to get at least 3+ rounds today
* Choose variations and weights you can complete the double unders and hang clean and jerks in no more than 2 sets