Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Shuttle Runs
Slow Air Squats
Moderate Shuttle Runs
Push-up to Down Dog
Faster Shuttle Runs
1 Inchworm to Push-up + 3 Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
5 Push Press
5 Thrusters
MOBILITY
Front Rack Stretch: 60 Seconds
Wrist Stretch: 60 Seconds
Movement Prep
10 Scap Pull-ups
5 Kip Swings (Hard Kick)
5 Kip Swings (Kick-Pop)
3 Pull-ups (Kick-Pop-Pull)
3 Chest to Bar Pull-ups (Adding Elbows Back)
Movement Substitutions
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups (15 Reps)
Ring Rows
Banded Pull-ups
Jumping Pull-ups
Weightlifting
Thruster
* 15 minutes to find heavy set of 3
* Thruster will come from the rack today
* Building in weight on unbroken sets
* You do not have to go right from overhead into the squat
* You can pause in the front rack after bringing the bar back down if that is helpful in regaining balance
General Fitness
Chest Hair (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
* Looking for weights and variations in “Chest Hair” that allows athletes to complete the work in under 15 minutes
CHEST TO BAR PULL-UPS
* Choose a rep number or variation where you can complete sets of 5 at minimum
THRUSTERS
* Choose a weight you can complete in 3-4 sets each time