Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
20 Bunny Hops
10 Empty Barbell High Hang Muscle Cleans
10 Alt. Elbow Punches
20 Ant. Tib Raises
Into…
2 ROUNDS
40 Single Unders or 25 Double Unders
10 Empty Barbell Clean Deadlifts
10 Empty Barbell Strict Press
20 Hollow Rocks
Strength – All
ON A 16:00 RUNNING CLOCK… (Weight)
Build to a Heavy Complex…
2 Hang Cleans*
+
1 Shoulder to Overhead
*Option for Squat or Power.
(Score is Weight)
Workout – Performance
EVERY 1:15 x 10 SETS (Weight)
2 Hang Clean & Overhead (Athlete Choice) + 25 Double Unders*
*Athletes can build weight as they go. Missed reps do not count toward total weight.
(Score is Total Weight)
Workout – Fitness
EVERY 1:15 x 10 SETS (Weight)
2 Hang Clean & Overhead (Athlete Choice) + 40 Single Unders*
*Athletes can build weight as they go. Missed reps do not count toward total weight.
(Score is Total Weight)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-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.
5 ROUNDS FOR TIME (Time)
600m Run
15 Sandbag Ground to Shoulder (or Power Cleans 135/95)
20 DB Walking Farmer Lunges (50/35)
300m Row
(Score is Time)