Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio Choice
or 400 M Run
Into…
Line drills (1 length per movement):
Bear crawl
Tiptoe walk
Walking lunge w/ twist
Active Samson
Active Spiderman
Duck Walk
Clean Warm-Up:
Down-up
Elbows High and Outside
Muscle Clean
Power Clean + Front Squat
Squat Clean
Warm-up to front squat weight and try at least 3 bar-facing burpees.
Workout
Barbell 18.2 (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Front Squats (115/85)
Bar-Facing Burpees
Then…
1RM Clean
Time cap: 15 Minutes
Front squats come from the floor since you need the bar for burpees.
Time cap is for both parts!
RX burpees can be step-back and step-up, but must be 2 footed jump over the bar.
Must complete the FS, burpee portion before you can attempt a max clean.
Score is time to complete the FS/burpees workout.
Score for clean is recorded as a 1RM lift.
Clean (1 Rep Max)
Record your 1RM clean here. Can be power or squat clean, just make a note. If you choose power clean, use the power clean component for accurate record.
Power Clean (1 RM)
Optional Finisher
Metcon (No Measure)
3 SETS
30 Deadbugs
30 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)