Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds Each Stretch
Quad Stretch (Pull Foot to Butt)
Knee Hugs (Hug Knee Into Chest)
Straight Leg Kicks
100 Meter Run (Easy)
Side Lunges
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Air Squats
100 Meter Run (Moderate)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
100 Meter Run (Faster)
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)
Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
Wrist Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
Barbell Assisted Straddle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=O1GwH84zxwg)
Movement Prep
5 Top Half Deadlifts (Above the Knee)
5 Full Deadlifts
.
5 High Hang Power Cleans
5 Hang Power Cleans
.
5 Strict Press
5 Push Press
5 Push Jerks
*Build to Workout Weights with Team*
General Fitness
Perfect Bar (Time)
Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
60 Push Jerks (135/95)
600 Meter Run
150/105 Calorie Assault Bike
60 Push Jerks (115/65)
600 Meter Run
90 Hang Power Cleans (115/65)
600 Meter Run
120 Deadlifts (115/65)
600 Meter Run
* The weight starts off heavier and decreases in the second half of the workout
* Use one barbell and change the weight after the first half is over
* We can choose the barbell weights based on the toughest movement, the Push Jerk:
* **First Half Weight:** Can Complete 5-7 Push Jerks Unbroken Each Time
* **Second Half Weight:** Can Complete 7-12 Push Jerks Unbroken Each Time
* It is ok for teams to have multiple bars on the floor if athletes are using different weights