Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
30 Jumping Jacks
10 Elbow Punches
10 Ring Rows
7-10 Scap Pull-Ups*
*RND 2 complete Kip Swings.
Into…
2 ROUNDS (RND 1=PVC / RND 2= BB)
5 Down & Ups
5 High Hang High Pulls
5 High Hang Muscle Cleans
5 Clean Drops (BW optional)
5 Hang Power Cleans
Strength – All
Power Clean (EMOM x 8 MINUTES
TnG Power Cleans*)
RND 1+2: 4 Reps (Light)
RND 3+4: 3 Reps (Mod)
RND 5+6: 2 Reps (Mod+)
RND 7+8: 2 Reps (Mod-Heavy)
(Score is Weight)
Workout – Performance
3 SETS (Time)
12-9-6
Power Clean (135/95)
9-6-3
Bar Muscle-Up
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (60/42.5)
Workout – Fitness
3 SETS (Time)
12-9-6
Power Clean (95/65)
12-9-6
Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
Clean Pull (1.) 5×3)
Clean Pulls*
*90-100% 1-RM Power Clean
(Score is Weight)
2.) AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
30 Double Unders
15 Russian KB Swings
20 V-Ups
(Score is Rounds + Reps)