Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
4 Cat/Cows
8 Alt. Bird Dogs
4/4 Single Leg RDLs
Into…
AMRAP x 4 MINUTES
4 Scap Pull-Ups + 4 Kip Swings
8 Tuck-Ups or V-Ups
12 Glute Bridge-Ups
Strength – All
Deadlift (EMOM x 10 MINUTES)
RND 1+2: 6 Reps (Light)
RND 3+4: 5 Reps (Mod)
RND 5+6: 4 Reps (Mod+)
RND 7+8: 3 Reps (Mod-Heavy)
RND 9+10: 2 (Heavy)
(Score is Weight)
Workout – Performance
AMRAP x 10 MINUTES (AMRAP – Reps)
2 Deadlift (315/205)
4 Toes to Bar*
*Toes to Bar increase by 4 each round.
(Score is Reps)
KG BB: (143/93)
Workout – Fitness
AMRAP x 10 MINUTES (AMRAP – Reps)
2 Deadlift (205/145)
4 Lying Legs to Pole*
*Lying Legs to Pole increase by 4 reps each round.
(Score is Reps)
KG BB: (93/65)
Optional Cool Down – All
6-8 MINUTES EMPTY BARBELL SMASHING… (No Measure)
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)
Extra Credit – All
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5×3 (Weight)
Block Cleans
*Complete at 70-80% heaviest Power Clean.
(Score is Weight)
2.) EVERY 3:00 x 3 SETS (No Measure)
30 Crossbody Mountain Climbers
15 DB Weighted Sit-Ups
30 Crossbody Mountain Climbers
15 Hollow Rocks
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(No Measure)