Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Single Unders
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Single Unders
Frog Hops [Click Here](https://www.youtube.com/watch?v=VoIEWe3UfCY)
Single Leg Glute Bridge (30 Seconds Each Side) [Click Here](https://youtu.be/TQt2I73oL6Y)
Double Unders
Slow Burpees (step back)
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
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 Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
Movement Prep
10 Lateral Hops Over Barbell
5 Slow Lateral Barbell Burpees
Movement Prep
20 Seconds of Double Taps
30 Seconds of Double Under Practice
Movement Subs
* Reduce Reps
* 30 Seconds of Practice
* 45 Single Unders
Movement Prep
5 ‘No Feet’ Hang Power Cleans
5 Power Cleans
_
3 Pausing Power Cleans (2 Seconds at Knee & Receiving Position)
Weightlifting
Power Clean (1×2)
* Athletes will have 12-15 minutes to build to a heavy, but good looking set of 2
* The 2 reps do not have to be completed touch and go, as the priority is quality over speed.
Shoot for at least 5 sets of 2, building in weight each set.
General Fitness
Zoolander (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees
* Choose a barbell weight for “Zoolander” that you could cycle for 5+ reps unbroken when fresh, knowing you’ll likely opt for quick singles or small sets during the workout
* The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
* For the lateral barbell burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
* Your score today is total rounds and reps completed across the 15 minutes
* We can expect to complete somewhere around 4-5 rounds today