Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Box Step-ups
Medball Foot Taps [Click Here](https://youtu.be/RedsgpycOv8)
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Lateral Box Step-ups (30 Seconds Each Leg)
Medball Deadlifts
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Box Step Overs (Lateral or Facing Box)
Medball Straight Leg Sitting Twist (sit upright and rotate to tap ball on each side)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
*Performed at Low Box Height
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
Child’s Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)
Ankle Stretch on Box: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=hJTKlo9_h9o)
Movement Prep
10 Small Hops in Place
10 Tall Hops in Place
5 Box Jump Overs (Shorter)
5 Box Jump Overs (Workout Height)
Movement Prep
20 Second Dip Hold
5 Strict Press
5 Push Jerks
_
3 Pausing Push Jerks (2 Seconds in Dip and Catch)
Weightlifting
Push Jerk (1×2)
-Spend 12 minutes building to heavy set of 2 from the rack.
-Rep is complete when arms are completely locked out overhead with no bend in the knees. Don’t cheat yourself trying to lower the bar back down to the front rack before you lock it out completely.
General Fitness
iMax (5 Rounds for weight)
On the 3:00 x 5 Rounds:
15 Medball Russian Twists (20/14)
10 Box Jump Overs (24/20)
5 Push Jerks
*Build to a Heavy 5 On Push Jerk
* Over the 5 rounds on “iMax”, we’ll build to a heavy set of 5, which will be our score for the day
* The Push Jerks will come from the rack in the first part and from the floor during the metcon
* After completing the 15-10-5, you’ll rest until the next round begins
* While there is no score for time, the short windows push athletes to move through the 3 movements with a sense of urgency
* Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00
* Athletes do not have to stand to full extension on the box jump overs
Push Jerk (1×5)
-Record scores under the WOD, but also use this to record your heaviest set of 5 so you have it recorded under “Push Jerk.”