Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
10 Banded Lat Pull-Downs
10 KB Deadlifts
10 KB Upright Rows
10 V-Ups
Into…
2 ROUNDS
5 Kip Swings
10 Ring Rows
5 Empty BB Goodmornings
10 RKBS
Strength – All
Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Deadlift)
(Score is Weight)
Week 7 of 7 | Testing Week
3-Rep ‘CF Total’ Cycle
Workout – Performance
FOR TIME (Time)
40 Toes to Bar
30 KB Swings (53/35)
20 Pull-Ups
10 Deadlifts (85% of Heaviest 3-Rep Deadlift)
(Score is Time)
KG KB: (24/16)
Workout – Fitness
FOR TIME (Time)
40 Toes to Something
30 KB Swings (35/26)
20 Jumping Pull-Ups
10 Deadlifts (75% of Heaviest 3-Rep Deadlift)
(Score is Time)
KG KB: (16/12)
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)