Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
Into…
2 ROUNDS
10 KB Deadlifts
10 Ring Rows
10 Scap Pull-Ups
Into…
200m Run
Into…
2 ROUNDS
10 Russian KB Swings*
8 Kip Swings
6 Jumping Pull-Ups
*Complete KB Swings RND 2.
Strength – All
Shoulder Press (6-4-2 | 6-4-2*)
*Start Moderate-Heavy and end Heavy. The second set of 6 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 4 of 7
3-Rep ‘CF Total’ Cycle
Classic Workout – Performance
HELEN+ (Time)
3 ROUNDS FOR TIME
400m Run
21 KB Swings (70/53)
12 Chest to Bars
(Score is Time)
KG KB: (32/24)
Classic Workout – Fitness
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KG KB: (24/16)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
(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*
*Build from last week and go slightly heavier.
(Score is Weight)
2.) 3 SETS (No Measure)
25 Double Banded Lat Pull-Downs
25 Banded Dante Rows
25 Supinated Band Pull-Aparts
-Rest As Needed b/t Sets-
(No Measure)