Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
5 Good Morning
10 Air Squats
5 Barbell Up and Overs
10 Alt. Front Rack Lunges
Into…
AMRAP x 5 MINUTES
5 Up-Downs
5 Front Squats
10 Alt. Back Rack Lunges
10 Sit-Ups
Strength – All
5×5* Squat (Weight)
*Keep weight Moderate+ across all Sets. Option for Front Squat or Overhead Squat.
(Score is Weight)
NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. Athletes can choose to focus on the Front Squat or Overhead Squat during the Squat weeks.
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
12 Back Rack Alt. Lunges (115/75)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
12 Back Rack Alt. Lunges (75/55)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Up Dog to Down Dog
10 Alt. Groiners
12-16 Alt. Glute Bridge Marches
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Snatch Grip Deficit Deadlifts* (Weight)
3×5 (95%)
2×5 (100%)
1×5 (110%)
*Push two 45lb plates together and stand on top to complete reps. This will extend the range of motion.
(Score is Weight)
2.) Kipping Skill (No Measure)
1.) EMOM x 10 MINUTES
2 Beat Kip Swings*
+
1 Kip Swing
+
1-2 Kipping Pull-Ups**
*Pause in the Arch position & in the Hollow Position for :01. Use this as a primer for tomorrow’s Kipping Pull-Ups.
**Option for Chest to Bars.
(No Measure)