Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Single Arm Dumbbell Strict Press (30 Seconds Each Side)
Moderate Bike
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Single Arm Dumbbell Row (30 Seconds Each Side)
Faster Bike
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Single Dumbbell Goblet Reverse Lunges
Body Positions
30-20-10 Seconds:
Hollow Hold
Arch Hold
Front Plank on Hands
*Warmup Performed With Single Light Dumbbell*
Couch Stretch: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
Banded Lat Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/3xhccdGXRLI)
Movement Prep
4 Lateral Dumbbell Burpees
Movement Prep
1-3 Strict Pull-ups
5 Kip Swings
5 “Hip Pops”
3 Pull-ups
Movement Subs
* Reduce Reps
* Banded Pull-ups
* Ring Rows
* Jumping Pull-ups
Movement Prep
*Each Side With Lighter Dumbbell:*
4 Deadlifts
4 Straight Arm Jumps
4 High Pulls
4 Strict Press
4 Alternating Dumbbell Snatches
General Fitness
Part Time (Time)
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike
* All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and bike
* Expecting this conditioning piece to take around 12-20 minutes to complete
* The burpees are to be completed lateral over the dumbbell
* There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time
* Choose a pull-up variation or rep scheme that allows you to complete the 21 reps in at least sets of 3-5 during the workout
* Alternate arms every rep, completing 6 on each side
* This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh