Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
20/20 Single Leg Single Unders
10/10 Calf Raises
8 Cat Cow
6 Push-Up to Pike
Into…
2 ROUNDS
50 Single Unders → 30 Double Unders
10 Elbow Punches
8 Hang Muscle Cleans
6 Tempo Strict Press (31X1)
Into…
1-2 ROUNDS (Time Permitting)
30 Double Unders
5 Clean Deadlifts
5 Hang Power Cleans
5 Push Press
Strength – All
Power Clean (1×3 @ 60% (RPE 6)
1×3 @ 70% (RPE 7)
3×2 @ 80% (RPE 8))
(Score is Weight)
Week 3 of 7
The Other CF Total Strength Cycle
Workout – Performance
EVERY 2:00 x 5 SETS (AMRAP – Reps)
30 Double Unders*
Max Power Clean & Jerks (185/135) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Double Unders increase by 10 reps every set.
(Score is Total Clean & Jerk Reps)
KG BB: (85/60)
Workout – Fitness
EVERY 2:00 x 5 SETS (AMRAP – Reps)
50 Single Unders*
Max Power Clean & Jerks (135/95) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Single Unders increase by 20 reps every set.
(Score is Total Clean & Jerk Reps)
KG BB: (60/42.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-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.) 3-4 SETS (Weight)
8/8 Back Rack Reverse Lunges
15-20 Banded + DB Weighted Glute Bridge-Ups
15-20 Jumping Air Squats
-Rest As Needed b/t Sets-
(Score is Lunge Weight)