Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
60 Second Wall Sit
200 Meter Run
30 Seconds Air Squats
40 Second Wall Sit
100 Meter Run
30 Seconds Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
20 Second Wall Sit
100 Meter Run
30 Seconds Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Front Rack Stretch: 1 Minute
Front Squat Hold: 1 Minute
*With Empty Bar: *
5 Clean Pulls
5 Clean High Pulls
5 Muscle Cleans
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans
*With Light Weight:*
3 Clean Pulls
3 Clean High Pulls
3 Muscle Cleans
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Weightlifting
Power Clean + Hang Squat Clean + Squat Clean (1×1)
* Build to a heavy complex of these 3 movements
* Once the bar is in your hands for the first rep, there is no letting go
* The 3 movements should be completed unbroken, without a pause on the ground
General Fitness
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
**Barbell**: 115/85
* Goal of 12-15 minutes.
* Use first 100 meters of run to recover and then push the pace on the way back in, but be able to immediately pick up the bar.