Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
45 Second Easy Row
45 Seconds Spiderman + Hamstring Stretch
45 Seconds Slow Air Squats
30 Second Medium Row
30 Seconds Spiderman + Hamstring Stretch
30 seconds Slow Air Squats
15 Fast Row
15 Seconds Spiderman + Hamstring Stretch
15 Seconds Slow Air Squats
*Spiderman + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo)*
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Squat Hold: 1 Minute
10 Pausing Air Squats (With Hands)
10 Faster Air Squats
10 Alternating Dumbbell Snatches
Barbell Warmup
5 Snatch Grip Deadlift
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
Weightlifting
Hang High Pull+Hang Sq. Snatch, Snatch High Pull+Sq. Snatch
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
Sets: 50-55-60-60-60% 1RM
Complete all 4 reps without letting go of the bar
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Sets: 50-55-60-60-60% 1RM Snatch
Warmup Sets:
Take 3-5 Sets to Build to Opening 50%
General Fitness
Metcon (4 Rounds for time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
* Athletes should choose weights and/or rep schemes that allow them complete the 3 movements in 3:00 – 3:30
* This allows for at least 1:30 – 2:00 of rest before the next round
* Record all round splits, as the score is the time for each of the 4 rounds
* Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00
Stagger start if short on rowers.