Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
:30 Bike (Easy Pace)
4 Lunge-Lunge-Squat w/PVC*
4 Vertical Jumps
Into…
AMRAP x 4 MINUTES
:30 Bike (Hard Pace)
4/4 Staggered Squats
4 PVC Front Squat or Overhead Squat (:02 pause at the bottom)
*During the Lunges, perform PVC Pass Thrus. When you squat, place PVC in front rack or overhead position.
Strength – All
Squats (3 Rounds for weight)
3×3*
*Keep weight Moderate-Heavy across all Sets. Option for Front Squat or Overhead Squat.
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
4 ROUNDS FOR TIME (Time)
25/20 Cal Bike
20 Alt. Pistols
(Score is Time)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
20/15 Cal Bike
20 Narrow Stance Air Squats
(Score is Time)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)