Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
30 Single Unders*
10 Good Mornings (BB Optional)
10 Glute Bridge-Ups (Hold :01 at Top)
5 Cat/Cows
*RND 2 complete 20 fast SU + 10 Tall Jump SU.
Into…
2 ROUNDS
:20 Double Under Practice
10 RDL*
10 Alt. Deadbugs
5 Belly Braces**
*RND 2 complete 10 BB Deadlifts.
**Place one hand just above the belly button and the other hand over obliques just above the hip. Breathe into your stomach to fill it with air and hold for :05 before releasing. This is building body awareness of how to properly brace the belly.
Strength – All
Deadlift (5×2*)
*Build and stay at Heavy weight across all sets.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
20-40-60-80-60-40-20
Double Unders
4-6-8-10-8-6-4
Deadlifts (255/175)
(Score is Time)
KG BB: (115/79)
Workout – Fitness
FOR TIME (Time)
40-60-80-100-80-60-40
Single Unders
4-6-8-10-8-6-4
Deadlifts (185/135)
(Score is Time)
KG BB: (85/60)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
1.) EMOM x 20 MINUTES (No Measure)
MIN 1: :30 Sled Push*
MIN 2: 8 DB Reverse Lunges (Athlete Choice) + 8 Push-Ups
*If no sled available complete :30 DB Thrusters.
(No Measure)
-Rest As Needed-
2.) 3 ROUNDS FOR TIME (Time)
15/12 Cal Row
10 Sit-Ups
10m KB Farmer Carry
(Score is Time)