Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
BOUNDING PRIMER
2 ROUNDS
12 Front to Back Line Hops
12 Side to Side Line Hops
10 Right/Left Single Leg Hops
5 Max Vertical Jumps
-Quick Rest Between Rounds-
Then Complete…
1 ROUND
8 Low Box Jumps
10 BW Good Mornings
10 Air Squats
10 Elbow Punch
Into..
1 ROUND
8 High Box Jumps
10 BB RDL
8 BB UpRight Rows
6 BB Front Squats
Strength – All
Hang Clean (ON A 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Hang Clean*)
*Option for Squat or Power.
(Score is Weight)
Workout – Performance
AMRAP x 9 MINUTES (AMRAP – Reps)
2-4-6-and so on…
Box Jumps (30/24)
Hang Power Cleans (115/75)
(Score is Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 9 MINUTES (AMRAP – Reps)
2-4-6-and so on…
Box Jumps (24/20)
Hang Power Cleans (75/55)
(Score is Reps)
KG BB: (35/25)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**
-Rest as Needed b/t Sets-
*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards the ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.
(No Measure)