Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
60 Seconds Row
45 Seconds Push-up to Down Dog
30 Seconds Slow 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
Wrist Stretch: 1 Minute
Child’s Pose: 1 Minute
Clean Movement Prep
15 Second Dip Hold
3 Pausing High Hang Power Cleans (Pockets)
3 Hang Power Cleans
*Pause 2 Seconds in Receiving Position After Catching Clean*
Jerk Movement Prep
15 Second Dip Hold
3 Pausing Push Jerks
3 Push Jerks
*Pause 2 Seconds in Dip and Catch of the Pausing Push Jerk*
***Build to All 5 Planned Workout Weights***
General Fitness
T-Rex (5 Rounds for weight)
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
*Build in Barbell Weight each round*
* Each round, we’ll increase weight on the barbell
* Looking to choose weights that are challenging, but ones that will always be completed unbroken
* Use the same weight for the hang power cleans and the push jerks
* The score today is the 5 weights used in the 5 rounds.
* While these intervals aren’t for time, let’s make sure these rounds are completed by the 3 minute mark to allow for some rest and time to change weights
* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 and 16:00