Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
400m Run
5 Inchworm Push-Ups
10 Squat Jumps
10/10 Single Leg Glute Bridge Ups
Into …
2 ROUNDS
200m Run
5 Strict Press
10 Front Squats
5 Clean Deadlifts
Strength – All
Clean and Jerk (ON A 25:00 RUNNING CLOCK…
Build to a 1RM Clean & Jerk
)
(Score is Weight)
Testing Week 7 of 7
Olympic Lifting Cycle
Workout – All
GRACE+ (Time)
FOR TIME
30 Clean & Jerks (185/135)
(Score is Time)
KG BB: (85/60)
Workout – All
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
KG BB: (60/42.5)
Optional Cool Down – All
3-4 SETS FOR RECOVERY (No Measure)
:30 Straddle Forward Fold
10/10 Childs Pose Single Arm Lifts*
10 Alt. Bird Dogs
10-12 SLOW Alt. Deadbugs
*Option to place arms on foam roller.
(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)
1 Mile Run
-Rest 4:00-
1200m Run
-Rest 3:00-
800m Run
-Rest 2:00-
400m Run
*If planning to complete Murph w/ a weighted vest, wear vest for all intervals today. Goal is to stay consistent for all 4 sets.
(No Measure)
2. MUSCLE-UP SKILLS (No Measure)
EMOM x 8 MINUTES
5-7 Strict Ring Dips*
*Option to use bands.
(No Measure)