Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Bike
PVC Strict Press & Reach
PVC Straight Leg Swings (15 Seconds Each Side) [Click Here](https://youtu.be/foyEIeygllk)
Moderate Bike
PVC Sotts Press [Click Here](http://youtu.be/a-iuHd5iZTU)
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
Faster Bike
PVC Lift Offs [Click Here](https://www.youtube.com/watch?v=oUT1V3H6pbU)
PVC Lat Stretch [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Deadlifts
5 Overhead Squats
Movement Prep
5 Second Sprint
15 Seconds Moderate
Movement Prep
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Deadlift to Hang Power Snatches
5 Power Snatches
2-3 Sets:
1 High Hang Power Snatch (Pockets)
1 Hang Power Snatch (1 Inch Above Knee)
1 Power Snatch (Floor)
Weightlifting
3-Position Power Snatch
15 minutes to build to a heavy complex
Positions are at the hip/pockets, above knee, and touch and go from the floor.
General Fitness
Power Wheels (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)
* With such short windows and rest built in, let’s find a way to keep moving at all costs
* The idea is to work hard for the whole 3 minutes and then recover for 3 minutes
* Have a plan on the barbell, but expect to adapt as some point
* If the strategy falls apart and is causing you to rest a lot, immediately go to quick singles to keep moving forward