Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Good Mornings
10 Air Squats
5 Inch Worm with Push-Up
5/5 Moose Antlers
Into…
2 ROUNDS
5 Clean Deadlift
5 High Hang Muscle Clean
10 Front Rack Elbow Punches → Back Rack Elbow Punches
10 Strict Press → 5 Bradford Press
5 Scap Pull-up
5 Kip Swing
Strength – All
Clean and Jerk (3×2 @RPE 7
3×1 @RPE 8
2×1 @RPE 8+)
(Score is Weight)
Week 3 of 7
Olympic Lifting Cycle
Workout – Performance
AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)
9 Chest to Bars
6 Hang Power Clean (135/95)
3 Shoulder to Overhead
(Score is Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)
9 Jumping Pull-Ups*
6 Hang Power Clean (95/65)
3 Shoulder to Overhead
*Option for Pull-Ups.
(Score is Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-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.
Clean Pull (1.) Clean Pulls*
1×3 (95%)
3×2 (100%)
1×2 (105%))
*Based off 1RM Clean & Jerk.
(Score is Weight)
2.) 15:00-20:00 EZ Cardio* (No Measure)
*Tomorrow is a beast of a workout so use this time to flush the legs/ body. Throw in some mobility if you want to break up the longer cardio.
(No Measure)