Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES (:40 ON / :20 OFF)
MIN 1 – Bootstrap Squats
MIN 2 – Good Morning
MIN 3 – Cossack Squats
MIN 4 – Alt. Box Step-Ups
MIN 5 – Box Jumps
MIN 6 – Up-Downs (Over Bar)
Into…
2-3 ROUNDS (BARBELL SPECIFIC)
7 Clean Deadlifts + Strict Shrug
7 High Hang High Pulls
7 Above the Knee Muscle Cleans
7 Front Squats
Strength – All
EMOM x 8 MINUTES* (Weight)
1 High Hang Power Clean
+
1 Above the Knee Power Clean
+
1 Power Clean
*Start Light and end Moderate.
(Score is Weight)
Workout – Performance
4 ROUNDS FOR TIME (Time)
20 Box Jumps (24/20)
5 Hang Power Cleans (135/95)
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs Over Bar
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
20 Box Jumps (20)
5 Hang Power Cleans (95/65)
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(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 Prep (No Measure)
3-4 SETS
:30 Wall HS Hold
100m DBL KB/DB Overhead Walk
-Rest As Needed b/t Sets-
(No Measure)
2.) 3-4 SETS* (No Measure)
:15-:30 L-Sit Hold
30 Feet Anchored Sit-Ups
1:00 Plank
*Minimal to no rest b/t movements.
-Rest As Needed b/t Sets-
(No Measure)