Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Inch Worm Push-Ups
8 Boot Strappers
:30 Dead Hang
8 Burpees
Into…
1 ROUND
5 Clean Deadlifts
10 Elbow Punches
10 Ring Row
10 Scap Pull Ups
Into…
1 ROUND
10 Hang Muscle Cleans
5 Hang Power Cleans
10 Kip Swings
5 SLOW Low Ring Turn Overs OR Dynamic Kip Swings
Workout – Performance
FOR TIME (Time)
2-4-6-8-10
Power Cleans (225/155)
10-8-6-4-2
Ring Muscle-Ups
(Score is Time)
KG BB: (100/70)
Workout – Fitness
FOR TIME (Time)
2-4-6-8-10
Power Cleans (155/105)
20-16-12-8-4
Pull-Ups
(Score is Time)
KG BB: (70/47.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-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.) AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
20 Banded Crunches*
20 Russian KB Swings (70/53)
20 Sit-Ups
*Set Band well above eye level on rig. From a kneeling position grab the band so it is directly behind your head and crunch forward getting as low as possible. It is ok for the spine to round.
(Score is Rounds + Reps)