Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson [Click Here](http://youtu.be/V3-tEdWuTbc)
Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Superman Hold [Video](http://youtu.be/F0bQ8PiGa80)
Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
Straight Leg Sit-ups
Air Squats
V-Ups [Click Here](https://youtu.be/-lvdWJC5b8M)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Couch Stretch: 1 Minute Each Side
Wrist Stretch: 30 Seconds
Front Rack Stretch: 30 Seconds
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Toes to Bar
### Movement Subs
Reduce Reps
Toes as High as Possible
Knees to Chest / Waist
Movement Prep
5 Hang High Pulls
5 High Pulls
5 Power Cleans
5 Pausing Front Squat
5 Front Squats
15 Second Dip Hold
5 Push Jerks
–
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Weightlifting
Macho Man
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
* In this strength piece, these 9 reps are meant to be completed without dropping or pausing on the floor with the barbell
General Fitness
Randy Savage (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
* One “Macho Man” complex is: 3 Power Cleans + 3 Front Squats + 3 Push Jerks
* Within the workout, athletes can break up the reps of “Macho Man” however they see fit, but push jerks should be unbroken to avoid extra work.