Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Alternating Stations With a Partner:
1 Minute Bike
30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
1 Minute Bike
30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)
1 Minute Bike
30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats [Click Here](https://www.youtube.com/watch?v=oUT1V3H6pbU)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Deadlifts
5 Overhead Squats
Partner 1:
Barbell Thoracic Opener [Click Here](https://www.youtube.com/watch?v=AGoQN4GtT_U)
Partner 2:
Barbell Ankle Stretch [Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
*60 Seconds at Each Station Before Alternating*
Movement Prep
5 Behind the Neck Push Press
5 Pausing Overhead Squats (1s in Bottom)
5 Behind the Neck Push Jerks
5 Overhead Squats
5 Power Snatches
5 Overhead Squats
Weightlifting
Overhead Squat (3×1)
3 Sets of 1
50-55-60%
Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
These percentages are based off your 1RM Overhead Squat…if you don’t have a recent 1 RM, just start light and focus on technique.
Overhead Squat (3×1)
3 Sets of 1
65-70-75%
Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)
General Fitness
Hot Mess (Time)
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike
* The bar will come from the floor during “Hot Mess”
* “Hot Mess” is designed to take under 10 minutes to complete
* Choose a weight that allows you to complete the 25 OHS in 3 sets or less.
* Equal calorie row if needed.