Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
5/5 Moose Antlers
10 Banded Pull Aparts
5/5 Banded Crossbody Pull Aparts
10 Heels Elevated Glute Bridge-Ups
Into…
2 ROUNDS
5 Strict Presses → 5 Push Presses
10 Alt. Deadbugs → 10 Tuck-Ups or V-Ups
5 Kip Swings → 5 Strict Knee Raises
10 Vertical Jumps (landing in a quarter squat) → 10 Box Jumps
Strength – All
Push Jerk (8-6-4-2*)
*Start Moderate and end Moderate-Heavy.
(Score is Weight)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
5 Shoulder to Overhead (135/95)
7 Toes to Bar
9 Box Jumps (24/20)
(Score is Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
5 Shoulder to Overhead (95/65)
7 Toes to Something
9 Box Jumps (20)
(Score is Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down – All
FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
1:00 Childs Pose
5/5 Half Kneeling Weighted Hip Shift*
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.
(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. MUSCLE-UP SKILLS (No Measure)
4-5 SETS
2 Low Ring Transitions
+
2-3 Ring Kip Swings
-Rest As Needed b/t Sets-
Into…
3-4 SETS
2-3 Banded Low Ring Transitions
+
2-3 Dynamic Ring Kip Swings
-Rest As Needed b/t Sets-
Into…
2-3 SETS
1-2 Jumping Ring Muscle-Up*
*The higher the rings, the more difficult this will be. Start directly under the rings in a crouched position with arms locked out. Practice the Kip Swing from the crouched position and when you hit the arch position jump up and whip the body/ head through the rings to land on top. Ring Dip out and repeat. Start at an easy position and gradually work the rings higher each set.
(No Measure)