Crossfit Lillington – CrossFit
Suggested Warm-Up
Metcon (No Measure)
2 ROUNDS
10 Alt. 90-90 Hip Rotations
5 Bootstrappers
10 Scap Pull-Ups
:30 Bottom of Squat Hold (Active Hold!)
Into…
2 ROUNDS
10 Jump Squats
10 Banded Lat Pushdowns
10 Kip Swings
5 Lunge-Lunge-Squats*
*1 Rep = Lunge (L) + Lunge (R) + Air Squat
Strength – All
Front Squat (5×4
Front Squat* (32X1))
*Keep weight Moderate+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 7
Strength | Tempo Cycle
Workout – Performance
6 ROUNDS FOR TIME (Time)
12 DB Farmers Alt. Lunges (50/35)
12 Toes to Bar
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
6 ROUNDS FOR TIME (Time)
12 DB Farmers Alt. Lunges (35/20)
12 Toes to Something
(Score is Time)
KG DB: (15/10)
Optional Cool Down – All
5-10 MINUTE FOAM ROLL (No Measure)
Options….
Quads
Glutes
Lats
Calves
(No Measure)