Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
10/10 Med. Ball Around the Worlds
10 Alt. 90-90 Hip Rotations
10 PVC Pass Throughs
5/5 Adductor Rock Backs
into…
1-2 ROUNDS
10 Med. Ball Front Squats
5 Empty BB Snatch Deadlifts
10 Wall Balls
5 PVC Scarecrow Snatches
Strength – All
Snatch (ON A 25:00 RUNNING CLOCK…
Build to a 1RM Snatch)
(Score is Weight)
Testing Week 1 of 7
Olympic Lifting Cycle
Workout – Performance
FOR TIME (Time)
60 Wall Balls (20/14)
30 Power Snatches (95/65)
30 Wall Balls
15 Power Snatches
(Score is Time)
KG WB: (9/6)
Workout – Fitness
FOR TIME (Time)
60 Wall Balls (14/10)
30 Power Snatches (65/45)
30 Wall Balls
15 Power Snatches
(Score is Time)
KG WB: (6/5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)