Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
½ Tabata Bike (:20 on/:10 off, 4 rds)
2 ROUND
10 Air Squats
6 Clean Deadlifts
6 Upright Row
10 Elbow Punches
½ Tabata Bike
1 ROUND
6 Clean Pulls
6 Hang Muscle Cleans
6 Front Squats
Strength – All
ON A 15:00 RUNNING CLOCK… (Weight)
Build to a Moderate-Heavy Complex…
1 Clean*
+
2 Front Squats
+
1 Hang Clean*
*Option for Squat or Power.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
30/25 Cal Bike
30 Hang Squat Cleans (95/65)
30/25 Cal Bike
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
FOR TIME (Time)
25/20 Cal Bike
30 Hang Squat Cleans (65/45)
25/20 Cal Bike
(Score is Time)
KG BB: (30/20)
Optional Cool Down – All
2-3 SETS (No Measure)
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Bike
-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.
4 ROUNDS FOR TIME (Time)
400m Run
20 Wall Balls (Athlete Choice)
10 Burpee Broad Jumps
10/8 Cal Ski or Row
(Score is Time)