Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2-3 ROUNDS
:30 Plank Hold
:30 Plank Alt. Shoulder Taps
-Rest :15-
:30 Bottom of Squat Hold
:30 Air Squats
-Rest :15-
:30 Glute Bridge Hold
:30 Hollow Rocks
Strength – All
Back Squat (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
Workout – Performance
FOR TIME (Time)
12-9-6-15-12-9
Front Squats (135/95)
Ring Dips
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
FOR TIME (Time)
12-9-6-15-12-9
Front Squats (95/65)
Diamond Push-Ups
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(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 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Split Jerk*)
*Heavier than last week.
(Score is Weight)