Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Inchworm + Push Up
10 Walk the Dog (Peddle the feet in Down Dog)
5/5 Moose Antlers
20 Jumping Jacks
Into…
3 ROUNDS
5/5 Split Squats
7 DB Strict Press (RND 2: DB Push Press. RND 3: DB Push Jerks)
30 Single Unders (RND 2+3: Option for Double Unders)
Strength – All
Split Jerk (3-3-2-2-1*)
*Start Moderate and build to a Heavy weight. Option for Push Jerk.
(Score is Weight)
Workout – Performance
EMOM x 10 MINUTES (Time)
8 DB Shoulder to Overhead (50/35)
25 Double Unders
-Rest w/ Time Remaining-
(Score it Slowest Set)
KG DB: (22.5/15)
Workout – Fitness
EMOM x 10 MINUTES (Time)
6 DB Shoulder to Overhead (35/20)
40 Single Unders
-Rest w/ Time Remaining-
(Score it Slowest Set)
KG DB: (15/10)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 DB Around the World
MIN 3 – :45 Child’s Pose
(No Measure)
Extra Credit – All
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Work (Weight)
3-4 SETS
5 Tempo Overhead Squats (33X1)*
15-20 Supinated Band Pull-Aparts
*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’
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 3-4 SETS (No Measure)
15-20 Parallette Shoot Thrus
20 Alt. DB Slides
-Rest As Needed b/t Sets-
(No Measure)