Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
With a Partner
3 Minutes:
**Buddy 1:** 1:30 Banded Lat Stretch (45 Each Side) [Click Here](https://youtu.be/3xhccdGXRLI)
**Buddy 2: **1:30 Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
*Switch Stations at the 1:30 Mark*
3 Minutes:
**Buddy 1:** AbMat Sit-ups
**Buddy 2:** 100 Meter Run
*Switch Stations When Buddy is Back From Run*
3 Minutes:
**Buddy 1:** Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
**Buddy 2: **20 Lateral Hops Over a line
*Switch Stations When Buddy is Done With Hops*
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
20 Second Hollow Hold on Bar
1-3 Strict Pull-ups
Movement Subs
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Weightlifting
Weighted Pull-ups (1×1)
-Find a 1RM weighted pull-up.
-Use the belt with chains to safely addw eight instead of just squeezing it between your legs.
-This is not a chin-up. Use double overhand grip (palms face away from you).
-Scaling options should include trying to achieve a pull-up with the least assistance possible…start with large band and work to smaller bands.
General Fitness
Sleeping Bag (Time)
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Med Ball Run (20/14)
– Choose a strict pull-up rep number or variation that you could complete the 15 reps in 2 sets when fresh
– With 60 reps total, it’s important that each athlete finds the right option for them
– If unable to complete the 15 reps in 2 sets when fresh, we recommend dropping the number of reps, adding a band, or completing ring rows.
Cool Down
Warm-up (No Measure)
Some optional mobility for before/after class or at home if needed due to yesterday’s volume of lifting. Not required to do all if you know what your body needs, but try at least 1 new stretch.
Upper Body
1. Child’s Pose: 1 Minute
2. Chest Stretch (lying T): 1 Minute Each Side
3. Wrist Stretches: 1 Minute
Lower Body
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Down Dog: 1 Minute
5. Straddle: 1 Minute
6. Samson (not active): 1 Minute Each Side