Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 PVC Passthrough
10 BTN Push Press
10 MB Deadlifts
10 MB Squats
10 MB Press
5/5 MB Around the World
Into…
1-2 ROUNDS
10 PVC Snatch High Pull
10 PVC Cuban press
5 PVC Snatch Balance
10 PVC OH Squat
10 MB Thrusters
Strength – Performance
Overhead Squat (ON A 20:00 RUNNING CLOCK…
Build a 1-RM Overhead Squat)
(Score is Weight)
Week 1 of 7
The Other CF Total Strength Cycle
Week 1 – Testing Week
Week 2 – 1×7 @ RPE 5/ 1×7 @RPE 6/ 1×7+ @RPE 7
Week 3 – 1×5 @ RPE 6/ 1×5 @ RPE 7/ 1×5+ @ RPE 8
Week 4 – 1×3 @ RPE 7/ 1×3 @ RPE 8 / 1×3+ @ RPE 9
Week 5 – 1×5 @ RPE 8/ 1×3 @ RPE 9/ 1×1+ @ RPE 9+
Week 6 – Deload Week
Week 7 – Retest
Strength – Fitness
Front Squat (ON A 20:00 RUNNING CLOCK…
Build a 1-RM Front Squat)
(Score is Weight)
Week 1 of 7
The Other CF Total Strength Cycle
Week 1 – Testing Week
Week 2 – 1×7 @ RPE 5/ 1×7 @RPE 6/ 1×7+ @RPE 7
Week 3 – 1×5 @ RPE 6/ 1×5 @ RPE 7/ 1×5+ @ RPE 8
Week 4 – 1×3 @ RPE 7/ 1×3 @ RPE 8 / 1×3+ @ RPE 9
Week 5 – 1×5 @ RPE 8/ 1×3 @ RPE 9/ 1×1+ @ RPE 9+
Week 6 – Deload Week
Week 7 – Retest
Workout – Performance
EVERY 1:30 x 5 SETS (AMRAP – Reps)
20 Wall Balls (20/14)
Max Hang Power Snatch (95/65)
-Rest 1:00 b/t Sets-
(Score is Total Hang Power Snatch Reps)
KG BB: (42.5/30)
Workout – Fitness
EVERY 1:30 x 5 SETS (AMRAP – Reps)
20 Wall Balls (14/10)
Max Hang Power Snatch (65/45)
-Rest 1:00 b/t Sets-
(Score is Total Hang Power Snatch Reps)
KG BB: (30/20)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
Extra Credit – All
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 4-5 SETS (No Measure)
8-10 Tempo Deadlifts (30X1)
20 SLOW Seated Banded Hamstring Curls
1:00 Weighted Glute Bridge Hold
-Rest As Needed b/t Sets-
(No Measure)