Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 WB Squats*
10 WB Push Press*
10 Scap Push-Ups
7-10 Push-Ups
*RND 2 complete 5 WB Thrusters + 5 WB Push Press.
Into…
2 ROUNDS
5 BB Deadlifts
5 Hang High Pulls
5 Hang Muscle Cleans
10 Elbow Punches
Hero Workout – Performance
Holleyman (Time)
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
F: 14-lb medicine ball to 9 feet, 155-lb cleans
M: 20-lb medicine ball to 10 feet, 225-lb cleans
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
KG BB: (100/70)
Hero Workout – Fitness
“HOLLEYMAN (FITNESS)” (Time)
30 ROUNDS FOR TIME
5 Wall Balls (14/10)
3 Hand Release Push-Ups
1 Power Clean (155/105)
(Score is Time)
KG BB: (70/47.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (Checkmark)
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. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
Metcon (No Measure)
1.) EMOM x 5 MINUTES
:25-:30 Wall HS Hold*
*Try finding a balance point with only one foot or without your feet on the wall.
-Into-
ON A 10:00 RUNNING CLOCK…
Practice HS Holds*
*Options…
Kick up + cartwheel out
Kick up + hold
Kick-up + walk
(No Measure)