Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Hops
10/10 Single Leg Hops
10 Jumping Jacks
10 Alt. Childs Pose Lat Stretch
10/10 Adductor Rocks
10 Alt. Cossack Squats
10 Air Squats
into…
2 ROUNDS
30 Jump Rope*
10 Elbow Punches
5 Power Clean
5 Front Squat
5 Overhead Presses
*RD1: 30 Single Unders
RD2: 30 Double Unders or Single Unders
Strength – All
Front Squat (ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat)
(Score is Weight)
Week 1 of 7
Strength | Testing Week
Workout – Performance
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
KG BB: (42.5/30)
Workout – Fitness
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
KG BB: (30/20)
Extra Credit – All
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
Bench Press (1.) Bench Press*
7-7-7-5-5-3-3-3
)
*Start Moderate and Build to a Heavy Set of 3 for the Day.
(Score is Heaviest Weight)
2.) Calf Mobility (No Measure)
2:00/Leg Poster Tib. Lacrosse Ball Smash
:30/Leg Calf Stretch (Heel Down / Toes Up)
1:00/Leg Barbell or KB Horn Calf Smash
(No Measure)