Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
10/10 Leg Swing
10 Calf Raises
10 Alt Walking Toe Touches
10 Alt Open the Gate Hip Openers
Into…
1-2 ROUNDS (Time Permitting)
1:00 Bike RPM 45-55
10 Kang Squats
10 Alt Cossack Squat
6 90/90 Rotations
10 Glute Bridge
10 Air Squats
Strength – All
Back Squat (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
3 ROUNDS FOR TIME (Time)
400m Run
20/15 Cal Assault Bike*
40 Air Squats
(Score is Time)
*Cal C2: 25/20
Cal Echo: 15/12
Workout – Fitness
3 ROUNDS FOR TIME (Time)
400m Run
15/12 Cal Assault Bike*
30 Air Squats
(Score is Time)
*Cal C2: 20/15
Cal Echo: 12/10
Optional Cool Down – All
FOR RECOVERY (No Measure)
5:00 Foam Roll Legs or 5:00 EZ Bike
(No Measure)
Extra Credit – All
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
Split Jerk (1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Split Jerk)
(Score is Weight)
2.) 3 SETS (AMRAP – Reps)
Max Reps Chest to Bar Pull-Ups*
*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows.
-Rest 3:00 b/t Sets-
(Score is Total Reps)