Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)
40 Seconds
Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Single Leg Glute Bridges (40 Seconds Each Side)
Plate Ground to Overhead [Click Here](https://youtu.be/_zMb2JhL_Eo)
30 Seconds
Air Squats
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)
*Warmup Peformed with 10# Plate*
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)
Child’s Pose: 1 Minute
[Click Here](https://www.youtube.com/watch?v=QDlMqGeKFNw)
Movement Prep
10 Air Squats
Movement Prep
5 Clean Deadlifts
5 Hang High Pulls
5 Hang Power Cleans
5 Push Jerks
5 Power Clean and Jerks
Weightlifting
Clean and Jerk (1×1)
-Spend 15 minutes finding a heavy single power clean and jerk.
-The jerk can be either a push jerk or split jerk, but the clean is intended to be a power clean.
(If you mess up and squat clean it, but still hit the jerk, go ahead and record it so it’s not a wasted effort)
General Fitness
Air Fryer (Time)
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
-Jerks can be push or split, but our goal should be push jerks to allow for quicker cycle time.
* Within the workout, this should be a weight that you could complete as ‘touch and go’ sets, but may opt for quick singles
* We expect the 3 rounds to take somewhere in the 5-10 minute range to complete