Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
20 Bunny Hops
10/10 Single Leg Hops
5/5 Moose Antlers
5/5 Side Plank Rotations
Into…
2 ROUNDS
10 Half Box Jumps*
10 Empty Barbell Strict Press
5 Scap Pull-Ups + 5 Kip Swings
10 Ring Rows
*Jump tall and land softly on the box in a quarter squat. Without standing tall, immediately step down.
Strength – All
Push Jerk (3-3-3-3*)
*Start Moderate and end Heavy.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
40 Box Jump Overs (24/20)
20 Push Jerks (155/105)
40 Pull-Ups
20 Box Jump Overs
10 Push Jerks
20 Pull-Ups
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
FOR TIME (Time)
40 Box Jump Overs (20)
20 Push Jerks (115/75)
40 Ring Rows
20 Box Jump Overs
10 Push Jerks
20 Ring Rows
(Score is Time)
KG BB: (52.5/35)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
12 Box Jump Overs (Athlete Choice)
10 Pull-Ups or Ring Rows
8 Push Jerks (Athlete Choice)
*Complete waterfall style. P1 completes 12 Box Jumps Overs, P2 completes 10 Pull-Ups or Ring Rows, P1 completes 8 Push Jerks, and then P2 completes 12 Box Jump Overs and so on.
(Score is Rounds + Reps)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)