Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A)
Superman Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
PVC V-Ups [Click Here](https://youtu.be/-lvdWJC5b8M)
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
5 Kip Swings (Emphasizing Tight Arch Position)
3 Knees to Chest
3 Toes to Bar
Movement Subs
Reduce Reps
Toes as High as Possible
Knees to Elbow
Knees to Chest/Waist
Hang Power Clean Movement Prep
15 Second Hang Position Hold
15 Second Catch Hold
3 Pausing High Hang Power Cleans
5 Hang Power Cleans
*Pause in the Catch Position for 2 Seconds
Push Jerk Movement Prep
15 Second Dip Position Hold
15 Second Overhead Hold
5 Pausing Push Jerks
3 Push Jerks
*Pause in the Catch Position for 2 Seconds
Weightlifting
Hang Power Clean (Heavy Single)
-Spend 12 minutes finding a heavy single hang power clean.
-Deadlift the bar to the hip and then proceed with the lift. Can be from any hang position (hip, mid-thigh, knees)
General Fitness
Gut Feeling (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar