Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Banded Supinated Pull-Aparts
10 Banded Pronated Pull-Aparts
10 Banded Bent-Over Rows
10 Slow Arm Haulers
Into…
AMRAP x 5 MINUTES
50 Single Unders*
10 Up-Downs**
10 Elbow Punches
10 Strict Press
*Switch to Double Unders at 2:30
**Switch to Burpees Over Bar/Burpees at 2:30
Strength – All
Shoulder Press (ON A 15:00 RUNNING CLOCK…
Build to a 3-Rep Strict Press
)
(Score is Weight)
Week 7 of 7 | Testing Week
3-Rep ‘CF Total’ Cycle
Workout – Performance
EVERY 2:30 x 5 SETS (Time)
50 Double Unders
10 Burpees Over Bar
5 Push Press (90% of Heaviest 3-Rep Strict Press)
-Rest w/ Time Remaining-
(Score is Slowest Set)
Workout – Fitness
EVERY 2:30 x 5 SETS (Time)
100 Single Unders
10 Burpees
5 Push Press (80% of Heaviest 3-Rep Strict Press)
-Rest w/ Time Remaining-
(Score is Slowest Set)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-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.) 2-3 ROUNDS FOR QUALITY (No Measure)
2:00 EZ Bike
10 PVC Pass Thrus
10 PVC Split Stance Strict Press
15 SLOW Banded Lat Push Downs
10/10 Single Arm Dante Rows
(No Measure)