Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5/5 Moose Antlers
10 Air Squats
5 Empty Barbell Presses*
10 Alt. Deadbugs
*Strict Press from the front rack and then gently lower to the back rack. Strict Press from behind the neck and lower back to the Front Rack. This is one rep, perform 5.
Into…
AMRAP x 4 MINUTES
4 Jumping Air Squats
4 Kip Swings
4 Burpees Over Bar
Strength – All
Thruster (ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Thruster
)
Workout – Performance
EVERY 3:00 x 5 SETS (Time)
15 Burpees Over Bar
15 Pull-Ups
5 Thrusters (135/95)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (60/42.5)
Workout – Fitness
EVERY 3:00 x 5 SETS (Time)
15 Burpees
15 Ring Rows
5 Thrusters (95/65)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (42.5/30)
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.) 3-4 SETS (Weight)
1 Clean Pull
+
1 Power Clean
+
1 Hang Power Clean
*Keep weight Light-Mod across all sets.
(Score is Weight)
2.) 3 SETS (No Measure)
30 Alt. V-Ups
15/15 KB Side Bends
30 Banded Crunches*
*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.
-Rest As Needed b/t Sets-
(No Measure)