Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Right Leg Lateral Box Step-ups
Inchworm to Push-up
Left Leg Lateral Box Step-ups
Inchworm to Push-up
Box Jump + Step Down
Inchworm to Push-up
Modified Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Deadlifts
5 Overhead Squats
PVC Pass Throughs: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Movement Prep
3 Reps of Each Burgener Warmup Movement with PVC Pipe
3 Reps of Each Burgener Warmup Movement with Barbell
3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)
Burgener Warmup with PVC
1. **Down and Up:** Working on speed through the middle while driving through the heels, keeping the chest vertical, and the arms relaxed
2. **Elbows High and Outside:** Working on keeping the weight close, painting a line on the shirt with the bar
3. **Muscle Snatch:** Working on a fast turnover by snapping the hands above the elbows
4. **Snatch Drop: **Working on footwork as we drop to 2 inches, 4 inches, and 6 inches
5. **Snatch Lands:** Working on footwork, this time dropping all the way down to full depth (Full Depth)
Weightlifting
3-Position Power Snatch (1×1)
15 minutes to build to a heavy complex
* For the 3-position snatch, we are hitting one snatch from the pockets, just above the knee, and the floor
* The goal with the 3-position snatch is to work through the 3 “checkpoints” we’re looking to pass through with the power snatches in the workout
General Fitness
Hop Scotch (Time)
5 Rounds For Time:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
* For the 3-position snatch, we are hitting one snatch from the pockets, just above the knee, and the floor
* The goal with the 3-position snatch is to work through the 3 “checkpoints” we’re looking to pass through with the power snatches in the workout