Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. 90/90 Hip Rotations
MIN 2 – Alt. Samson Lunges
MIN 3 – Yoga Push-Ups
MIN 4 – Bootstrap Squats
Into..
AMRAP x 6 MINUTES
5 “Slow” Air Squats
5 Wall Ball Front Squats
5 Wall Ball Thruster
5 Wall Ball Shots
Strength – All
Back Squat (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
Workout – Performance
FOR TIME (Time)
80 Wall Balls (20/14)
20 Air Squats
60 Wall Ball Thrusters
20 Air Squats
40 Wall Ball Front Squats
20 Air Squats
(Score is Time)
KG WB: (9/6)
Workout – Fitness
FOR TIME (Time)
80 Wall Balls (14/10)
20 Air Squats
60 Wall Ball Thrusters
20 Air Squats
40 Wall Ball Front Squats
20 Air Squats
(Score is Time)
KG WB: (6/5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 15:00 RUNNING CLOCK… (Weight)
Build to a Moderate-Heavy 3-Rep Split Jerk*
*Heavier than last week.
(Score is Weight)
2.) EMOM x 10 MINUTES* (No Measure)
3 Chest to Bars
*Use a band if needed.
(No Measure)