Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
LINE DRILLS (25FT EACH)
Knees to Chest
Heels to Butt
Leg Cradles
Shoo the Chicken
High Knees
Butt Kickers
Carioca
Into…
SPECIFIC WARM-UP
2 ROUNDS
100m Run
10 Glute Bridges
10 Slow Deadbugs
10 BB Good Mornings
Strength – All
Deadlift (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift)
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
Workout – Performance
FOR TIME (Time)
800m Run
20 Deadlifts (225/155)
400m Run
10 Deadlifts
(Score is Time)
KG BB: (100/70)
Workout – Fitness
FOR TIME (Time)
600m Run
20 Deadlifts (155/105)
300m Run
10 Deadlifts
(Score is Time)
KG BB: (70/47.5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
12 Alt. Deadbugs
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)