Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
MOBILITY ROUND
5 Inchworm w/ Push Up
10 Piked Toe Taps
5/5 Moose Antlers
10 Air Squats
10 PVC Pass Throughs
10 PVC OH Squats
Into…
2 ROUNDS
8 Snatch Grip BB RDL (Rnd 2: Deadlift)
6/6 DB Push Press
8 Alt DB Hang Snatch
6 Scap Pull Ups (Rnd 2: Kip Swings)
8 Ring Rows (Rnd 2: *Optional 5 Kipping Pull Ups)
6 Up-Down (Rnd 2: Burpees)
Strength – All
Snatch (3×2 @RPE 8
3×1 @RPE 8+
2×1 @RPE 9
)
(Score is Weight)
Week 4 of 7
Olympic Lifting Cycle
Workout – Performance
3 SETS (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (50/35)**
5 Pull-Ups
6 Burpee Over DB
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
3 SETS (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (35/20)**
5 Jumping Pull-Ups
6 Burpees
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.
(Score is Total Rounds + Reps)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-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 Pulls (2 Rounds for weight)
2×3 (100%)
2×2 (110%)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) Kipping Skill* (No Measure)
EMOM x 10 MINUTES
4-6 Toes to Bar*
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.
(No Measure)