Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 5 MINUTES
MIN 1 – :45 Arms Only Rowing
MIN 2 – :45 Arms + Body Rowing
MIN 3 – :45 Half Slide Rowing
MIN 4 – :40 Full Slide Rowing (SPM 22-25)
MIN 5 – :40 Full Slide Rowing (SPM 24-28)
Into…
2 QUICK ROUNDS
5 Cat Cows
5 Good Mornings (BB Optional)
5 Hang High Pulls
5 Hang Muscle Snatches
Workout – Performance
FOR TIME (Time)
5000/4500m Row*
*Every 3:00, not including 0:00, Complete Reps of Hang Power Snatches* (75/55).
Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…
(Score is Time)
KG BB: (35/25)
Workout – Fitness
FOR TIME (Time)
4500/4000m Row*
*Every 3:00 Complete Reps of Hang Power Snatches* (65/45).
Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…
(Score is Time)
KG BB: (30/20)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-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 SETS (Time)
400m Run
10 Wall Balls (30/24)
10 Sandbag/ DB Front Rack Alt. Lunges (Athlete Choice)
10 Burpees
10 Wall Balls
-Rest 2:00 b/t Sets-
(Score is Total Time)