Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
40 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
20 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Sotts Press: 1 Minute
Movement Prep
10 Empty Barbell Deadlifts
Movement Prep
5 Jump Shrugs
5 High Pulls
5 Hang Power Snatches
5 Power Snatches
Movement Prep
5 Pausing Overhead Squats
5 Overhead Squats
Weightlifting
HPS + 2 PS + 3 OHS
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
* 15 minutes to build to a heavy complex
* A good format may be one set every 1:30-2:00
* That gives athletes 7-10 attempts at the complex
General Fitness
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85