Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200m Team Social Run — leave no athletes behind 🙂
2 ROUNDS
5 Inch Worm + Push Up
10 Perfect Stretch*
2 ROUNDS BB Warmup
5 Deadlift
5 Hang Muscle Clean
10 Alt Elbow Rotations
5 Strict Press
5 Push Press
5 Back Squats
*1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L)
Extended Warm-up
Bear Complex (Build to Moderate-Heavy)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of “Bear Complex”
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.
(Score is Load)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
75 Reps of “Bear Complex”
Rx (M/F: 135/95)
Sc (95/65)
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat if you can’t safely/confidently move it to back rack position)
1 Push Press
*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.
(Score is Time)
25 Minute Cap