Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
Quad Stretch (Heel to butt)
Knee to chest (slow)
Lunge and twist
Active Spiderman
Active Samson
5 Inchworms
High knees (fast)
Butt kickers (fast)
3 Air Squats and Broad Jump
Skip for height
Skip for distance
Barbell Warmup 5 Each
Good Morning
Back Squat
Elbow Rotations
Strict Press
Deadlift
Hang Clean
Front Squat
Split Jerk Warm Up and Skill Work (Several reps of each)
Jump into catch position (no bar)
PVC Split Jerk
Bar Split Jerk
Weightlifting
Split Jerk (1×1)
15-ish minutes to find a heavy single.
Taken from the rack. Spend about 8 minutes of build-up and prep to hammer footwork and technique, then build to a heavy single.
General Fitness
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
-Cleans can be power cleans or squat cleans and jerks can be push jerks or split jerks..any combo needed to achieve a clean to the shoulders and an overhead jerk. Can catch the clean in a dip and then proceed directly into the jerk without pausing.
-Each rep is from the floor and completed by a full lock-out overhead.
-Goal time is sub-5 minutes.
-Scale weight accordingly.
-If reps are all singles, be sure that you can maintain a consistent pace.