Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
Into…
Line Drills (25ft Lengths)
High Knees
Butt Kickers
Toy Soldiers
Hip Openers
Hip Closers
Skip
Into…
2 ROUNDS
200m Run
10 BB RDL→ BB DL
10 Hang Muscle Cleans→ Hang Power Cleans
10 Front Squats
Workout – Performance
FOR TIME* (Time)
400m Run
9 Deadlifts
12 Front Squats
15 Power Cleans
1 Mile Run
15 Power Cleans
12 Front Squats
9 Deadlifts
400m Run
*Weight Options (same weight all 3 movements)…
155/105
185/135
205/145
(Score is Time)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
Workout – Fitness
FOR TIME* (Time)
400m Run
9 Deadlifts
12 Front Squats
15 Power Cleans
1 Mile Run
15 Power Cleans
12 Front Squats
9 Deadlifts
400m Run
*Weight Options (same weight all 3 movements)…
115/75
135/95
155/105
(Score is Time)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME*
400m Run
18 Deadlifts
24 Front Squats
30 Power Cleans
1 Mile Run
30 Power Cleans
24 Front Squats
18 Deadlifts
400m.
*Complete all work in order. P1 works while P2 rests. Split reps evenly. Partners run the 400s and the 1 Mile together as a team.
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)