Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
10 Toe Touch Jump Jacks
5 Bootstrappers
10 Alt Groiners
5/5 Single Leg Kickstand RDLs
10 Air Squats
Into…
2 ROUNDS
8 Alt Step Ups (RND 2: 8 Box Jumps)
8 KB Deadlifts
8 Jumping Air Squats
8 Russian KB Swings
Strength – All
Deadlift (10-8-6 | 10-8-6*)
*Start Light and end Moderate. The second set of 10 should be close to or the same weight as the first set of 8.
(Score is Weight)
Week 2 of 7
3-Rep ‘CF Total’ Cycle
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
12 Russian KB Swing (53/35)
10 Air Squats
8 Box Jumps (24/20)
(Score is Rounds + Reps)
KG KB: (24/16)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
12 Russian KB Swing (35/26)
10 Air Squats
8 Box Jumps (20)
(Score is Rounds + Reps)
KG KB: (16/12)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 5/5 Groiners w/Twist
MIN 3 – Max Cat/Cows
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(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. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
Metcon (Weight)
1.) 3×5
Jerk Dip Squats (80-90%)*
*Slowly dip to your normal dip position, pause for :02, and then stand at the same speed. The goal of this is to strengthen the bottom position of the Jerk and better understand our dip depth,
-Into-
3×5 Jerk Extensions (80-90%)*
*Dip and drive up to full extension through the legs and the hips before resetting. The fast stand up and open of the hips should produce enough power to float the barbell off the shoulders. There should be no pressing from the arms.
(Score is Weight)
2.) EMOM x 8 MINUTES (No Measure)
3-5 Wall Facing Handstand Push-Ups*
*If unable to do this movements, complete Pike Push-Ups instead. If you completed this last week add 1-2 reps to each minute.
(No Measure)