Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Alt. Elbow Punches w/Empty Barbell
5/5 Glute Dominant Step-Ups
10 SLOW Alt. Deadbugs
5 Jefferson Curls
Into…
2 ROUNDS
10 Empty Barbell Deadlifts → 10 Empty Barbell Clean Deadlifts*
10 Alt. Step-Ups
10 Empty Barbell Strict Press → 10 Empty Barbell Push Press
20 Bicycle Crunches
*Drop hips a bit lower than in the conventional Deadlift.
Workout – All
EMOM x 30 MINUTES (No Measure)
MIN 1&2 – Cardio Choice
MIN 3 – Alt. Box Step-Ups*
MIN 4 – Sit-Ups
MIN 5 – 1 Rep of Barbell Complex**
*Option to hold DB in Goblet position.
**Barbell Complex…
1 Clean Deadlift
+
1 Hang Squat or Power Clean
+
1 Squat or Power Clean
+
1 Jerk
*This is meant to be a primer for tomorrow’s 1RM Clean & Jerk attempt. Use an empty barbell or Light Weight.
(No Measure)
Optional Cool Down – All
FOR QUALITY (No Measure)
3:00 Foam Roll T-Spine
1:00 Slow PVC Pass Thrus
1:00/1:00 Groiner
(No Measure)