Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds For Quality With a Buddy
Buddy 1
Moderate Bike
Buddy 2
1 Round:
5 Push-up to Down Dogs [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)
5 Barbell Strict Press & Reach
*Switch Stations After Buddy Completes Full Round of 5-5-5*
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
Child’s Pose: 1 Minute
[Click Here](https://www.youtube.com/watch?v=QDlMqGeKFNw)
Wrist Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
Movement Prep
5 Pausing Dips with Barbell (3 Seconds in Dip)
5 Push Press
5 Push Jerks
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
10 Second Hollow Hold on Bar
10 Second Arch Hold on Bar
1-3 Strict Pull-ups
5 Kip Swings
5 Pull-ups
Movement Subs
Reduce Reps
Jumping Pull-ups
Banded Pull-ups (Strict)
Ring Rows
General Fitness
Aleve (Time)
For Time:
Buy-In: 50/35 Calorie Assault Bike
21-15-9
Shoulder to Overhead (135/95)
Pull-ups
Cash-Out: 50/35 Calorie Assault Bike
SHOULDER TO OVERHEAD
* The barbell comes from the floor and should be a weight that athletes could complete each round in 2-3 sets
* Since it is listed as shoulder to overhead, athletes have the option to either push press or push jerk
* Can technically split jerk, but the weight should not be that heavy
PULL-UPS
* Let’s choose a pull-up option that athletes are capable of completing the opening 21 reps in 1-2 sets when fresh