Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Inchworm to Push-up
Glute Bridges
Up Dog
Push-up Shoulder Taps [Click Here](https://youtu.be/8QbRiNrLAD8)
Right Leg Glute Bridges
Down Dog
Push-up Plank to Front Plank [Click Here](https://youtu.be/P7E2_-yUMOI)
Left Leg Glute Bridges
Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
1 Minute each:
Front Rack Stretch
Child’s Pose
Wrist Stretch
Movement Prep
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Movement Substitutions
Reduce Reps
Feet As High As Possible
Knees to Chest
Knees to Waist
Movement Prep
3 Hang Clean Transitions
3 Hang Clean Pulls
3 Hang Power Cleans
.
3 Clean Pulls
3 Power Cleans
.
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Weightlifting
Hang Pull+Hang Power, Pull+Power Complex
Build to Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
* Spend 15 minutes building to a heavy complex.
* The complex doesn’t need to be completed touch and go, rather for quality.
* Try to maintain grip on the bar throughout, but reset at the hang position and at the floor to ensure quality reps.
General Fitness
Nowhere Fast (Time)
For Time:
50 Power Cleans (155/105)
*On the Minute: 5 Toes to Bar *
TOES TO BAR
* Workout begins with 5 toes to bar, and then they are completed at the top of each minute.
* Choose a variation or rep number you get done unbroken every round.
POWER CLEANS
* Choose a moderate weight that you can move for quick singles within the workout.
* If you can cycle the barbell for multiple reps throughout the whole workout, its too light.