Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Jog
25’ High Kicks
25’ Walking Single Leg Good Mornings
25’ Toe Walk
25’ Heel Walk
200m Run
Into…
2 ROUNDS
6 Empty Barbell RDLs
6 Empty Barbell Upright Rows
6 Alt. Elbow Punches
6 Vertical Jumps
Workout – Performance
3 ROUNDS FOR TIME (Time)
400m Run
Hang Power Cleans (135/95)*
*Round 1 – 21 Reps
Round 2 – 15 Reps
Round 3 – 9 Reps
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
400m Run
Hang Power Cleans (95/65)*
*Round 1 – 21 Reps
Round 2 – 15 Reps
Round 3 – 9 Reps
(Score is Time)
KG BB: (42.5/30)
Post Workout Strength (All)
Deadlift (8×2*)
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Progressive Overload Cycle