Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
100m Overhead Banded Run*
10 Plank to Pike
10 Bird Dogs
3/3 Scorpion Stretch
Into…
1 ROUND
10 Banded Pass Throughs
5 Push-Up to Pike
:30 High Plank
8 Cat Cow
Into…
1 ROUND
8 Strict Press
5/5 ½ Kneeling SA DB Strict Press
20 Shoulder Taps
5 Push-Ups
*Athletes hold their bands overhead as they run. Similar to an OH PVC Pipe Run.
Strength – All
Shoulder Press (8-6-4 | 8-6-4*)
*Start Moderate and end Moderate-Heavy. The second set of 8 should be close to or the same weight as the first set of 6.
(Score is Weight)
Week 3 of 7
3-Rep ‘CF Total’ Cycle
Workout – Performance
EMOM x 10 MINUTES (No Measure)
5 Push-Ups + 5 DB Push Press (50/35)*
*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you can not complete the reps in the minute, drop down to a number you can complete then add 2 reps each round until end of workout.
(No Measure)
KG DB: (22.5/15)
Workout – Fitness
EMOM x 10 MINUTES (No Measure)
5 Knee Push-Ups + 5 DB Push Press (35/20)*
*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you can not complete the reps in the minute, drop down to a number you can complete then add 2 reps each round until end of workout.
(No Measure)
KG DB: (15/10)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose
(No Measure)
Extra Credit – All
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3 SETS (Weight)
6/6 Overhead Split Squats*
*Keep weight Light.
(Score is Weight)
2.) EMOM x 8 MINUTES* (No Measure)
1 Strict Pull-Up
+
2 Strict Chest to Bars
*Use band if needed.
(No Measure)