Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Banded Pass Throughs
Lateral Hops Over Band
Front Plank
Banded Pull-Aparts
Forward & Back Hops Over Band
Right Side Plank
Banded Biceps Curls
Single Leg Hops Over Band (15s Each Side)
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Banded Lat Stretch: 1 Minute Each Side
Movement Prep
30 Seconds Easy Single Unders
30 Seconds Higher Single Unders
30 Seconds Double Under Practice
Strict Pull-up Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
1-3 Strict Pull-ups
Strict Pull-up Movement Substitution
Reduce Reps
Banded Pull-ups
Ring Rows
Strict Press Movement Prep
10 Empty Bar Strict Press
Weightlifting
Shoulder Press (1×5)
*Spend 15 minutes building to heavy set of 5 strict/shoulder press.
*Comes from the rack. *Bar comes below the chin between each rep.
General Fitness
Heavy Metal (AMRAP – Rounds and Reps)
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders
*Pick weight and pull-up variation that can be completed in 1-2 sets for most of the workout.
*If able to complete the Rx weight and/or some strict pull-ups, reduce reps in order to train those movements.
*Goal is 3-4 rounds.