Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Inchworm to Push-ups
Active Spidermans
Mountain Climbers
Frog Hops
Alternating Bird Dogs
Slow Burpees
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Wrist Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
Movement Prep
5 Burpees
Movement Prep
5 Regular Grip Deadlifts
5 Mixed Grip Deadlifts
5 Hook Grip Deadlifts
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (1 Inch Above Knee)
5 Pausing Push Jerks (2 Seconds in Catch)
5 Push Jerks
Weightlifting
Hang Power Clean (1×3)
* Heavy set of 3 unbroken hang power cleans. Deadlift to the hang position, then proceed with the 3 reps.
General Fitness
Bloodthirsty (AMRAP – Rounds and Reps)
AMRAP 12:
15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
* Looking to complete 4-6 rounds within the 12 minutes of work, or a round every 2-3 minutes
* The burpees today are standard burpees requiring chest to deck, full extension, and a small clap overhead
* Athletes should choose a weight that allows them to complete the hang power cleans in 2-3 quick sets and the push jerks unbroken throughout the workout