Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
4 ROUNDS
:20 Moderate Bike
:10 Easy Bike
Into…
2-3 ROUNDS
10 Good Mornings (RND 2+3: BB RDL)
5 Cat/Cows
10 Deadbugs
5/5 Fire Hydrants
10 Glute Bridge Ups
Into…
4 ROUNDS
:20 Hard Bike
:10 Easy Rest
Strength – All
Deadlift (5×5*)
*Keep weight Moderate+ across all Sets.
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.
(Score is Weight)
Workout – Performance
EMOM x 14 MINUTES (Calories)
MIN 1 – 8 Deadlifts (255/175) + Max Cal Bike
MIN 2 – Rest
(Score is Total Cals)
KG BB: (115/79)
Workout – Fitness
EMOM x 14 MINUTES (Calories)
MIN 1 – 8 Deadlifts (185/135) + Max Cal Bike
MIN 2 – Rest
(Score is Total Cals)
KG BB: (85/60)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Cat/ Cows
10 Alt. Deadbugs
20 Single DB Curls
-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.) Pin Front Squats* (5 Rounds for weight)
1×5 (70%)
1×5 (80%)
3×5 (90-95%)
*Set up J-Hooks & Barbell so that you start at the bottom of your Front Squat. You will then forcefully drive up out of the bottom and return back to the start position with a full stop. This is meant to strengthen the bottom position and build explosiveness out of the bottom of your catch position.
*Weight is based off 1RM Clean & Jerk.
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 5 SETS* (No Measure)
2 Scap Pull-Ups
+
2 Small Kip Swings
+
2 Dynamic Kip Swings
+
1 Hips to Rings
*All sets to be completed on Rings.
-Rest As Needed b/t Sets-
(No Measure)