Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Air Squat
8 Cossack Squat
20 Alt Piked Toe Taps
10 Scap Push Up
3/3 Groiner With Twist
Into…
1-2 ROUNDS
5 Front Squats
5 Strict Press
8 Piked Push-Up
5 Barbell Thruster
Strength – All
Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Front Squat*)
*Mod-Heavy should allow for a perfect execution of all 3-Reps
(Score is Weight)
Workout – Performance
10 ROUNDS FOR TIME (Time)
5 Handstand Push-Ups
10 Thrusters (95/65)
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
5 Hand Release Push-Ups
10 Thrusters (65/45)
(Score is Time)
KG BB: (30/20)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Frog Stretch
(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)
EMOM x 10 MINUTES
2 Ring Muscle-Up*
*If unable to complete a Ring Muscle-Up make 1-2 Attempts.
-Rest As Needed-
(No Measure)