Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson
*Kettlebell Deadlifts
Push-up to Down Dog
*Russian Kettlebell Swings
Inchworm to Push-ups
*Kettlebell Goblet Squats
*Performed with lighter kettlebell
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Reverse Lunges (Each Side)
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Rack Reverse Lunges (Each Side)
Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side
[Click Here]([Click Here](https://www.youtube.com/watch?v=QDaXekW8e14))
Movement Prep
10 Reverse Lunges (No Weight)
6 Reverse Lunges (Light Kettlebell)
5 Russian Swings (Upright Torso)
5 Russian Swings (More Horizontal Torso)
5 Full Swings (Upright Torso)
5 Full Swings (More Horizontal Torso)
Push Jerk Movement Prep
10 Second Dip Hold
5 Slow Dips
5 Push Press
5 Push Jerks
Weightlifting
Push Jerk (1×3)
* Spend 15 minutes to find a heavy set of 3.
*Athletes should complete several sets with an empty bar and lighter weight to prove that they have the technique needed to move on to heavier weight.
General Fitness
Beef Jerky (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)
* Choose a heavier weight for “Beef Jerky” that you can complete in 1-2 sets
* The set of push jerks comes from the floor in the metcon, so it should be a weight you can clean
* Choose a weight for the swings and lunges that you can complete in 1-2 sets each round
* The kettlebell is held in a goblet position for the reverse lunges
* Athletes will complete 7 reps per leg, alternating sides each rep