Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
5 Up Dog-Down Dogs
10 Groiners
10 Elbow Punches
10 Scap Pull-Ups
Into…
1 ROUND
8 Good Mornings
8 Cossack Squats
8 Hang Muscle Cleans
8 Ring Rows
Into…
1 ROUND
6 Clean Deadlifts
6 Narrow Stance Air Squats
6 Hang Power Cleans
1-3 Strict Pull-Ups OR Low Ring Turnovers
Extended Warm-Up – All
EMOM x 8 MINUTES (Weight)
MIN 1 – 1-3 Reps of Muscle-Up Skill or Pull-Up
MIN 2 – 1 Rep of Barbell Complex (Building to Workout Weight)*
*Barbell Complex…
1 Clean Deadlift
+
2 Hang Power Cleans
(Score is Weight)
Workout – All
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
Option to use 125#
KG BB: (79/57)
*WORKOUT NOTE
Choose either Nasty Girls V2 or Nasty Girls. Sub Strict Pull-Ups or Jumping Muscle-Ups as needed.
Workout – All
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
KG BB: (60/42.5)
*WORKOUT NOTE
Choose either Nasty Girls V2 or Nasty Girls. Sub Strict Pull-Ups or Jumping Muscle-Ups as needed.
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills.
1.) 3-4 SETS (No Measure)
:20-:30 Wall HS Hold
10-12 Wall Shoulder Taps
:20-:30 Tripod Headstand Hold*
10-12 Alt. Single Leg Extensions**
-Rest As Needed b/t Sets-
*Place palms and crown of head on the floor so they create a triangle. Walk feet up towards elbows until you can place knees onto triceps. Hold this position.
**From the Tripod Headstand Hold slowly extend one leg up and to the sky. Hold for :01-:02 and then lower down.
(No Measure)