Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2-3 ROUNDS
1:00 Bike (increase pace each round)
10 Banded Pull Aparts
5/5 Banded Low to High Crossbody Pull Aparts
5 Banded Snatches*
*Step onto the band to secure it down. With a wide grip on the band, perform a high pull and then press it overhead. Do not use the legs/hips for this drill. We are simply focusing on a high pull with a press out overhead.
Strength – All
ON A 15:00 RUNNING CLOCK… (Weight)
1 Snatch*
+
2 Hang Snatch*
*Build to a Moderate-Heavy Weight. Option for Squat or Power.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
30/25 Cal Bike
12 Power Snatches (135/95)
30/25 Cal Bike
8 Power Snatches (155/105)
30/25 Cal Bike
4 Power Snatches (185/135)
(Score is Time)
KG BB1: (60/42.5)
KG BB2: (70/47.5)
KG BB3: (85/60)
Workout – Fitness
FOR TIME (Time)
25/20 Cal Bike
12 Power Snatches (95/65)
25/20 Cal Bike
8 Power Snatches (115/75)
25/20 Cal Bike
4 Power Snatches (135/95)
(Score is Time)
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(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.
FOR TIME (Time)
200m Run
20 Wall Balls (20/14)
400m Run
20 Burpees
600m Run
20 Cal Ski or Row
800m Run
20 Cal Ski or Row
600m Run
20 Burpees
400m Run
20 Wall Balls
200m Run
(Score is Time)