Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
200m Run
10 BB Clean Deadlifts
8 BB Alt. Elbow Punches
6 BB Strict Press
4 Alt. Groiners
Into…
2 ROUNDS
200m Run
10 BB Snatch Deadlifts
6 BB Snatch High Pull
8 BB BTN Push Press
4 Cat Cows
Workout – Performance
“AVA” (AMRAP – Rounds and Reps)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.
KG BB: (42.5/30)
Workout – Fitness
“AVA (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.
KG BB: (30/20)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-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.) Deficit Clean 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.
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 6 SETS* (No Measure)
1 Kip Swing
+
1 Half Pull-Ups
+
1 Pull-Up
+
1 Chest to Bar
-Rest As Needed b/t Sets-
*Goal is to focus on positions as the pull gets tougher and the ROM gets longer.
(No Measure)