Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
100m Run
6 Lunge-Lunge-Squat w/PVC
6 Alt. Cossack Squat
6 PVC Pipe Sots Press
Into…
AMRAP x 5 MINUTES
100m Run
6 Tempo Air Squats (1111)
6 Alt. Elbow Punches
6 BTN Snatch Grip Push Press
Strength – Performance
Overhead Squat (ON A 15:00 RUNNING CLOCK…
Build to a 3- Rep Mod-Heavy Overhead Squat
)
Strength – Fitness
Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a 3- Rep Mod-Heavy Front Squat
)
Workout – Performance
4 ROUNDS FOR TIME (Time)
400m Run
50 Air Squats
(Score is Time)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
400m Run
40 Air Squats
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside
-Rest as Needed-
(No Measure)
Extra Credit – All
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5 SETS* (Weight)
1 Clean Pull
+
1 Power Clean
*Build and stay at 75-85% across all sets.
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF) (AMRAP – Reps)
Alt. V-Ups
(Total Reps)