Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy row or bike
30 Seconds
Active Spiderman
Active Samson
Pushup to Down Dog
Dead Hang from rig
1 Minute Medium row or bike
10 scap pull-up/shrugs
10 knee raises
5 T2B
3 wall walks
1 minute handstand kickups onto wall
Barbell
5 Snatch grip DL
5 Muscle Snatch
5 Snatch grip push press
5 Overhead Squat
Warm up to WOD barbell weight
Warm up to WOD DB SNatch weight
General Fitness
Wednesday Primer (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Alternating Single Arm Dumbbell Snatch (50/35)
Minute 4: Handstand or HS Walk Practice
Minute 5: 12/9 Calorie Bike
STIMULUS
-Working through 5 different stations today for a total of 4 rounds.
-The goal here is to expose you to a variety of movements in a long and sweaty EMOM
-You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition
There is no rest between round
Station 1: Pause for 2 Seconds in the Bottom of Each Rep
Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds
Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks
Station 4: Spend 45-50 Seconds Practicing on Your Hands
Station 5: Choose a Calorie Number You Can Complete in 45-50 Seconds