Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
DYNAMIC MOBILITY
5 Inchworm to Up/Down Dog
10 Groiner with a Twist
10 Scap Push-Ups
5 BB Jefferson Curls
AMRAP x 6 Minutes
10 Barbell Good Mornings*
10 Bird Dogs
10 Glute Bridge-Ups
8 Slow Pike Shoulder Taps**
* at 3:00 switch to BB RDLs
**at 3:00 switch to 5 Pike Push-Ups
Strength – All
Deadlift (5×5*)
*Keep weight Light-Moderate across all sets. This is a Deload Week.
(Score is Weight)
Week 6 of 7
Strength | Tempo Cycle
Classic Workout – All
DIANE+ (Time)
FOR TIME*
15-12-9
Deadlifts (315/205)
Strict Handstand Push-Ups
(Score is Time)
KG BB: (143/93)
*WORKOUT NOTE
Choose either DIANE or DIANE+
Classic Workout – All
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
KG BB: (100/70)
*WORKOUT NOTE
Choose either DIANE or DIANE+
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :30 Supinated Grip Bar Hang
MIN 2 – :30 Supinated PVC Box Hold*
MIN 3 – :25/:25 Side Plank Hold
*Supinated grip w/elbows in. Kneel on floor, place elbows on box, let chest drop, and sit back.
(No Measure)
Extra Credit – All
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) 3-4 SETS (Weight)
20 Seated Top to Bottom Alt. DB Strict Press*
15-20 Barbell Upright Row
*Both DB’s start overhead. As one DB lowers to the shoulder, the other must stay locked out. Once the DB is back OH, switch.
(Score is Weight on DBs)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3-4 SETS (No Measure)
30 Seated Alternating Banded Lat Pull-Downs*
15-20 Inverted Barbell Rows
*Start by pulling both bands down towards the torso from the seated position. Raise one side under control until fully locked out while the other arm stays locked at the torso. Once the first arm is back at the torso, switch.
(No Measure)