Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Single Unders
Active Spidermans + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo)
Single Leg Glute Bridges (30 Each Side)
Single Unders
Air Squats
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
Barbell Straddle Stretch: 40 Seconds Each Direction (Middle-Right-Left)
[Click Here](https://www.youtube.com/watch?v=O1GwH84zxwg)
Movement Prep
Establish Elbow & Hand Position
30 Seconds Easy Single Unders
30 Seconds of Double Under Practice
Movement Subs
Reduce Reps
90 Seconds of Practice
75 Single Unders (1.5x)
Movement Prep
20 Second Set-up Position Hold (Knees Towards Elbows)
10 Empty Bar Deadlifts
Movement Prep
5 Strict Press
5 Push Press
.
5 Front Squats
5 Push Press
.
5 Thrusters
Weightlifting
Thruster (1×3)
15 minutes to find heavy set of 3.
General Fitness
Child’s Play (Time)
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
* Barbell will come from the floor for the thruster
* Looking for “Child’s Play” to take somewhere between 9-15 minutes to complete
* Choose your barbell weight based off the thruster
* This should be a weight you can complete the 10 reps in no more than 2 sets within the workout
* Use the same weight for both movements today, as the deadlift is meant to be on the lighter side