Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E)
Front Plank
Shoulder Taps [Click Here](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Superman Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
Side Plank (15 Second Each Side)
Barbell Bent Over Rows
Barbell Front Squat Hold (Active Position)
Barbell Overhead Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)
Banded Hip Flexor Stretch: 1 Minute Each Side
[Click Here](https://youtu.be/cybAU1sKy6s)
Banded Hamstring Stretch: 1 Minute Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-up
3 Chest to Bar Pull-ups
Movement Subs
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bars
Jumping Chest to Bars
Ring Row
Movement Prep
3 Knees to Chest
3 Knees to Elbow
3 Toes to Bar
Movement Subs
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows / Chest / Waist
Power Clean Movement Prep
6 Tall Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Push Jerk Movement Prep
6 Tall Jerks
6 Push Jerks
General Fitness
Happy Hour (Time)
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
* Expecting the 144 rep workout to take somewhere between 9-18 minutes to complete
* Since this is all we have on the menu today, it’s a great opportunity for athletes who would normally scale to go a little heavier on the barbell and challenge themselves on the gymnastics