Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Bike
10 Scap Push-Ups
10 Alt. Plank or Pike Shoulder Taps
5/5 Single Arm DB Deadlifts
Into…
AMRAP x 5 MINUTES
8/6 Cal Bike
5 Push-Ups to Down Dog
5/5 Single Arm DB Hang Snatch*
:15 Handstand or Pike Hold
*On the second go around, switch to 8 Alt. Hang DB Snatches.
Skill – All
ON A 10:00 RUNNING CLOCK… (No Measure)
Practice Inversion Movements…
Inversion Movement Options…
Cartwheels
Somersaults
Tripod Headstand Hold
Wall/ Free Standing Handstand Hold
(No Measure)
Workout – Performance
4 SETS FOR TIME (Time)
3 Wall Walks
8 Handstand Push-Ups
12 Alt. Hang DB Snatches (50/35)
24/20 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Time)*
*This does not include rest.
KG DB: (22.5/15)
Workout – Fitness
4 SETS FOR TIME (Time)
3 Wall Walks
8 DB Strict Press (35/20)
12 Alt. Hang DB Snatches
20/15 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Time)*
*This does not include rest.
KG DB: (15/10)
Optional Cool Down – All
ON A 10:00 RUNNING CLOCK… (No Measure)
Foam Roll Lats and T-Spine
(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.
Push Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*)
*Slightly heavier than last week.
(Score is Weight)