Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes For Quality:
10 Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
10 Kettlebell Deadlifts
2 Minutes For Quality:
20 Single Unders
10 Russian Kettlebell Swings
2 Minues For Quality:
10 Single Leg Glute Bridges (5 Each Side)
10 Kettlebell Goblet Squats
*Performed with Light Kettlebell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)
Kettlebell Calf Smash: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=vQjwK8D2OM0)
Kettlebell Ankle Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=V2ueS0OKUgo)
Kettlebell Squat Hold: 30 Seconds
[Click Here](https://www.youtube.com/watch?v=tc-3UgUY1gQ)
Movement Prep
30 Seconds of Double Taps
30 Seconds Single Unders
30 Seconds Double Under Practice
Movement Subs
Reduce Reps
70 Single Unders
45 Seconds of Practice
Movement Prep
*With Lighter Kettlebell: *
10 Russian Kettlebell Swings
5 Kettlebell Swings
*With Workout Weight: *
7 Kettlebell Swings
Movement Prep
5 Pausing Air Squats (2 Seconds in Bottom)
5 Air Squats
5 Pausing Back Squats (2 Seconds in Bottom)
5 Back Squats
Weightlifting
Back Squat (3×5)
* Athletes will have 15 minutes to complete 3 “Working Sets” of 5 reps
* Working Sets are the more challenging sets that come after a few warmup sets
* There is the option to build up in weight or stay at the same challenging load across all 3 sets
General Fitness
Taco Bell (AMRAP – Rounds and Reps)
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
* KB Swings are American (full overhead).
* Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken
* Going big on the swings allows us to maximize our time spent moving