Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
Bike Tabata 4 RNDS (:20 ON/ :10 OFF)
Into…
1 ROUND
10 Banded Pass Through
10 Banded Pull Aparts
1 0 Banded Bent Over Row
10/10 Banded Sword Pull
10 Banded Overhead Pull Aparts
Into…
Bike Tabata 4 RND S (:20 ON/ :10 OFF)
2 ROUNDS
3/3 Scorpion Twists with :10 hold
5 Tempo Push Up → Push up
10 Air Squats
10 ½ Box Jumps (Land low) → Box Jump Over
Strength – All
Bench Press (1×7 @ 50% (RPE 5)
1×7 @ 60% (RPE 6)
1×7+ @ 70% (RPE 7)*)
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 2 of 7
The Other CF Total Strength Cycle
Workout – Performance
FOR TIME (Time)
10-15-20-15-10
Cal Assault Bike*
Box Jump Overs (24/20)
*Alt. Cals: 8-12-15-12-8
*C2 Cals: 12/10 – 20/15 – 25/20 – 20/15 – 12/10
Echo Cals: 8/6 – 12/10 – 15/12 – 12/10 – 8/6
(Score is Time)
Workout – Fitness
FOR TIME (Time)
8-12-15-12-8
Cal Assault Bike*
10-15-20-15-10
Box Jump Overs (20)
*Alt. Cals: 6-10-12-10-6
*C2 Cals: 10/8 – 15/12 – 20/15 – 15/12 – 10/8
Echo Cals: 6/5 – 10/8 – 12/10 – 10/8 – 6/5
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 350 Weighted Box Step-Ups* (No Measure)
*Wear a weighted 45/35 vest.
(No Measure)