Crossfit Lillington – CrossFit
Suggested Warm-Up
Metcon (No Measure)
LINE DRILLS
25’/25’ Side Shuffle
25’ Alt Figure 4 Stretch
25’ Alt. Quad Stretch
25’ Karaoke
25’ Toy Soldier
25’ High Knees
25’ Butt Kickers
25’/25’ High Knees into Sprint
Into…
2 ROUNDS
4 Push Up to Down Dog
4/4 Moose Antler
8 Tuck Ups/V Ups
8 DB Strict Press
8 Kip Swings
200M Run
Workout – Performance
EVERY 5:00 x 5 SETS (Time)
400m Run
15 DB Shoulder to Overhead (50/35)
15 Toes to Bar
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG DB: (22.5/15)
Workout – Fitness
EVERY 5:00 x 5 SETS (Time)
400m Run
15 DB Shoulder to Overhead (35/20)
15 Toes to Something
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG DB: (15/10)
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.
1.) Double Under or Single Under Flight Simulator* (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*Complete the set of Double/Single Unders unbroken. If a set is failed, start again from the beginning of that set. Rest between sets as needed.
(Score is Time)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS (Weight)
10/10 Single Arm Seated Arnold Press
-Rest :30-
Max Reps Banded Tricep Extensions
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)