Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
15 Toe Touch Jumping Jacks
10 Air Squats
10 Elbow Punches
5 Hang Muscle Cleans
8 BB Strict Press
Into…
2 ROUNDS
15 Toe Touch Jumping Jacks
10 WB Thrusters → 10 Wall Balls
5 Hang Power Cleans
8 BB Push Press
Strength – All
Clean and Jerk (5×2 @ RPE 6-7*)
*This is a deload week.
(Score is Weight)
Week 6 of 7
Olympic Lifting Cycle
Workout – Performance
7 ROUNDS FOR TIME (Time)
15 Wall Balls (20/14)
5 Power Cleans (205/145)
(Score is Time)
KG BB: (93/65)
KG WB: (9/6)
Workout – Fitness
7 ROUNDS FOR TIME (Time)
15 Wall Balls (14/10)
5 Power Cleans (145/105)
(Score is Time)
KG BB: (65/45)
KG WB: (6/5)
Optional Cool Down – All
6-8 MINUTES EMPTY BARBELL SMASHING… (No Measure)
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)
Extra Credit – All
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MURPH PREP (No Measure)
800m Run
-Rest 2:00-
EMOM x 10 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*If unable to complete 1 Round in a minute, complete every 1:30 instead.
-Rest 2:00-
800m Run
(No Measure)
2. MUSCLE-UP SKILLS (No Measure)
4-5 SETS
5 Feet Assisted Low Ring Transition*
5 Prone Hip Openers**
2-3 Hips to Rings
*Stand directly under rings holding them in a false grip. Push your knees forward and lean back until you are on your toes, with your chest towards the ceiling. Pull the rings low on your chest & together, then sit through the rings fast, and lastly jump or press out of the ring dip. Trace the path back to the start position and repeat.
**Lay on your back palms down and on the floor. Close knees/hips towards chest, then kick out and away from you (imagine jumping over a small brick wall), landing in the top of a glute bridge-up. This is to develop aggressive hip opening.