Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each
Easy Bike
Push-up to Down Dog
Banded Pull-Aparts
Moderate Bike
Front Plank
Banded Pull-Aparts
Faster Bike
Shoulder Taps
Banded Pull-Aparts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
Movement Substitutions
Banded Pull-ups
Ring Rows
Movement Prep
10 PVC Standing Bench Press
5 Push-ups
5 Empty Barbell Bench Press
Movement Substitutions
* **Push-ups:** Push-up to Box or Bench
* **Bench Press:** Strict Press or Push Press
Weightlifting
Bench Press (1×3)
Heavy set of 3.
Always have a spotter for working sets.
General Fitness
Swole Cycle (4 Rounds for reps)
Tabata each movement:
Strict Pull-Ups
Bike Calories
Push-ups
Bike Calories
*Tabata: 8 Rounds of :20 On / :10 Off *
* Complete all 8 rounds at one movement before switching to next
* For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike
* The score today is total reps added up across all 4 stations
* Enter reps at each station into Wodify and it will add up your score for you
* If Unable to Bike, Complete One of the Following:
* Row Calories
* 10 Meter Shuttle Runs
* AbMat Sit-ups or Hollow Hold
* If short on bikes, start athletes on separate stations