Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
10 Toe Touch Jumping Jacks
10 Up-Downs
100m Run
10 Toe Touch Jumping Jacks
5 Burpees
Into…
1-2 ROUNDS (Time Permitting)
6 SLOW Deadlifts
8 Scap Pull-Ups
10 Ring Rows
12 Alt. Elbow Punches
Strength – All
Power Clean (ON A 20:00 RUNNING CLOCK…
Build a 1-RM Power Clean)
(Score is Weight)
Week 1 of 7
The Other CF Total Strength Cycle
Week 1 – Testing Week
Weeks 2-5 – Sets of 3,2,1 (different from Squat + Bench)
Week 6 – Deload Week
Week 7 – Retest
Workout – Performance
FOR TIME (Time)
21-15-9*
Deadlifts (185/135)
Chest to Bars
*Complete a 400m Run after each round.
(Score is Time)
KG BB: (85/60)
Workout – Fitness
FOR TIME (Time)
21-15-9*
Deadlifts (135/95)
Jumping Pull-Ups
*Complete a 400m Run after each round.
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down – All
EMOM x 6 MINUTES (No Measure)
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
(No Measure)
Extra Credit – All
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY (No Measure)
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 5 — “Chad” Extra Credit
(No Measure)
2.) 3-4 SETS (Weight)
10/10 Single Leg Barbell RDL
*Keep weight Light-Mod.
(Score is Weight)