Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 MOBILITY ROUNDS
5 Inchworms w/ Push Up
10 Alt Piked Toe Taps
5/5 Moose Antlers
10 Glute Bridge Raises
10 Bird Dogs
Into…
3 ROUNDS
8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press)
8 KB Deadlifts (RND 2= Russian Swings, RND 3= Full Swings)
8 Kip Swings
8 Ring Rows (Optional: False Grip)
Skill – Performance
EVERY 2:00 x 5 SETS (No Measure)
2 Strict Handstand Push-Ups
+
3-5 Kipping Handstand Push-Ups
-Rest w/ Time Remaining-
(No Measure)
Skill – Fitness
EVERY 2:00 x 5 SETS (No Measure)
2 DB Deficit Push-Ups
+
3-5 Hand Release Push-Ups
or…
2 DB Strict Press
+
3-5 DB Push Press
-Rest w/ Time Remaining-
(No Measure)
Hero Workout – Performance
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KG KB: (32/24)
Hero Workout – Fitness
NATE (FITNESS) (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
2 Burpee Pull-Ups
4 Hand Release Push-Ups
8 KB Swings (53/35)
(Score is Rounds + Reps)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
KG KB: (24/16)
KG DB: (15/10)
KG KB: (24/16)
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 (Bench Press*10-10-10-10)
*Start Moderate and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform a set of Max Reps Banded Dante Rows.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
EMOM x 8 MINUTES (No Measure)
MIN 1 – :30 Cross Over Single Unders
MIN 2 – :30 Max Reps Elevated Calf Raises
(No Measure)