Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Spidermans
Push-up to Down Dog
Front Plank
Active Spidermans
Push-up to Down Dog
Right Side Plank
Active Spidermans
Push-up to Down Dog
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wrist Stretch 1 Minute
Front Rack Stretch 1 Minute
Movement Prep
4 Jump Shrugs
4 Jump Shrug + High Pulls
4 Muscle Cleans
4 Tall Cleans
4 Power Cleans
Weightlifting
Hang Power Clean + Power Clean
* 15 Minutes to Build to a Heavy Complex
* Looking to complete about 7-10 total sets today
* As you get heavier in weight, make smaller jumps
* The power clean should be touch-and-go coming out of the hang clean
General Fitness
Power Ranger (Time)
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
* Should be able to string reps together if we needed to, but singles will likely be the best option