Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Push-up to Down Dog
Front Plank
Active Samson + Air Squat
Spiderman + Hamstring Stretch
Alternating Bird Dogs
Active Samson + Air Squat
Inchworm to Push-up
Shoulder Taps
Active Samson + Air Squat
Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Front Rack Stretch: 1 Minute
Chest Stretch: 45 Seconds Each Side
Wrist Stretch: 30 Seconds
Movement Prep
5 Clean Deadlifts (Slow Below Knee)
5 Power Cleans
5 High Hang Power Cleans
5 Hang Power Cleans
Movement Prep
10 Top Half Deadlifts (Fast Hips)
10 Deadlifts (From Mid-Shin)
Movement Prep
15 Second Push-up Plank Hold
5 Slow Push-ups (Push the Air Out)
3 Push-ups
Movement Subs
Reduce Reps
Push-ups to Box or Bench
Weightlifting
Hang Power Clean + Power Clean
* 15 Minutes to Build to a Heavy Complex
* Looking to complete about 7-10 total sets today
* As you get heavier in weight, make smaller jumps
* The power clean should be touch-and-go coming out of the hang clean
General Fitness
Power Bar (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
* Athletes can expect to perform 3+ rounds if the right weights and variations are chosen in “Power Bar”
* We’ll choose the barbell weight today based on the more challenging movement, the hang power clean
* This should be a weight that athletes can complete within 2 sets during the workout today
* The deadlifts are designed to be on the lighter side today