Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP
3 ROUNDS (:20 ON/ :10 OFF)*
Toe Touch Jumping Jacks
Lunge + Twist
Jumping Squats
Alt. V-Ups
*1 RND = MOVT 1 – MOVT 4.
SPECIFIC WARM-UP
1-2 ROUNDS (Time Permitting)
10 Alt. Groiners + Twist
5 Clean Deadlift
10 Elbow Punches
5 OH Presses
Workout – Performance
“THE CALI BEAR” (Weight)
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (100/70)
Workout – Fitness
“THE CALI BEAR (FITNESS)” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (70/47.5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)