Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
25’ High Kicks
25’ Walking Samson Stretches
40 Single Unders
20 Single-Single-Double Unders
200m Run
Into…
1-2 ROUNDS (Time Permitting)
8/8 Single KB DL
:30/:30 Front Rack Hold
:30 Plank
5 Slow Narrow Push Ups
:20 Deadhang
:20 Top of Ring Hold
:20 Bottom on Ring Hold
Skill – All
3 SETS (No Measure)
:20 Top of the Ring Hold*
:20 Bottom of the Ring Hold*
:40 Dead Hang
1:00 DBL KB Front Rack Hold
*If unable to complete on rings complete Top/Bottom of the Box Hold.
-Rest As Needed b/t Sets-
(No Measure)
Workout – Performance
3 ROUNDS FOR TIME (Time)
100 Double Unders
400m Run
200m KB Farmer Carry (70/53)
15 Ring Dips
(Score is Time)
KG KB: (32/24)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
150 Single Unders
400m Run
200m KB Farmer Carry (53/35)
15 Dips*
*Option for Rings, Box, or Bench.
(Score is Time)
KG KB: (24/16)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) EVERY 1:30 x 6 SETS (Weight)
1 Power Clean
+
1 Hang Power Clean
*Build to a Moderate-Heavy Weight.
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF) (No Measure)
Tuck-Ups*
*Hold Plank during :10 OFF.
(No Measure)