Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
GENERAL MOBILITY
10 Cat/Cows
10 Hip 90/90 Rotations
10 Glute Bridge
6 Barbell Jefferson Curls
Into…
2 ROUNDS
8 BB Good Morning → 8 BB RDL
8 Hang Muscle Clean → 8 Hang Power Cleans
8 Strict Press → 8 Push Press
8 Alt. Elbow Punches
Strength – All
Deadlift (10-8-6*)
*Start Light and end Light-Moderate. This is a deload week
(Score is Weight)
Week 6 of 7
3-Rep ‘CF Total’ Cycle
Hero Workout – Performance
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
KG BB: (70/47.5)
Hero Workout – Fitness
DT (FITNESS) (Time)
5 ROUNDS FOR TIME
12 Deadlifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)