Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
40 Seconds Row
40 Seconds Front Plank
40 Seconds Active Spidermans + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo)
40 Seconds Dumbbell Rows (20s Each Side)
Front Rack Stretch:
1 Minute
Couch Stretch:
1 Minute Each Side
Rowing Movement Prep
Establish Sitting Position
30 Seconds Easy Row
30 Seconds Moderate Row
AbMat Sit-up Movement Prep
Establish Sitting Position
10 Slow AbMat Sit-ups
Movement Prep
*Each Arm With a Lighter Weight:*
5 Deadlifts
5 Russian Swings
5 Hang Power Cleans
DURING WOD: DB Hang Power Cleans are single arm and alternate every 5 reps.
Weightlifting
2 (Hang Snatch High Pull + Hang power Snatch) (5×1)
Power Snatch Technique
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch
Sets: 50-55-60-60-60% 1RM Snatch
Warmup Sets:
1 Set @ 35%
1 Set @ 40%
1 Set @ 45%
Lifting on the clock, rounds will begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Hold onto the bar for all 4 reps before putting the weight down
Coming from the hang, the bar will stay above the knee for all 4 movements.
MOVEMENT PREP
Warmup Sets:
1 Set @ 35%
1 Set @ 40%
1 Set @ 45%
General Fitness
Sandy Cheeks (Time)
3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Dumbbell Hang Power Cleans (50/35)
* If short on rowers, stagger heats by 2-3 minutes