Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
PVC Pass Throughs
Quick Single Unders
PVC Overhead Squats
High Single Unders
PVC Power Snatch + Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY
Barbell Ankle Stretch: 90 Seconds
In the bottom of an air squat place barbell across the knees and alternate sides using the weight of the bar to drive the knee over the toe and obtain a deep ankle stretch.
Movement Prep
20 Seconds Jumps (No Rope)
20 Seconds Easy Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
45 Seconds of Double Under Practice
45 Single Unders
Movement Prep
10 “Scoop” Jumps
10 PVC “Scoops” (Knee to Hip)
5 PVC Hang Squat Snatches
5 Barbell Hang Power Snatches
5 Barbell Hang Squat Snatches
Movement Substitutions
Hang Power Snatches
Hang Power Snatch + Overhead Squat
Weightlifting
Hang Snatch
* 15 minutes to build to a heavy hang squat snatch.
* Each rep begins with a deadlift, then the rep is taken from anywhere above the knee.
* For those learning technique and focusing on practice at lighter weight, a hang power snatch into an overhead squat is acceptable.
General Fitness
High Heels (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
* Goal is 4+ rounds so scale weight of snatches and rep scheme of jumprope accordingly.