Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
5 Bootstrapps
5/5 Moose Antlers
10 Alt. Bird Dogs
10 Alt. Box Step-Overs
10 Vertical Jumps
Into…
AMRAP x 4 MINUTES
4 PVC Pipe Overhead Jumping Air Squats*
8 Arm Haulers
4 Box Jump Overs
8 Hollow Rocks
*While keeping a PVC in the overhead position, perform 4 jumping air squats.
Strength – Performance
Overhead Squat (1×5 @ 60% (RPE 6)
1×5 @ 70% (RPE 7)
1×5+ @ 80% (RPE 8)*)
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 3 of 7
The Other CF Total Strength Cycle
Strength – Fitness
Front Squat (1×5 @ 60% (RPE 6)
1×5 @ 70% (RPE 7)
1×5+ @ 80% (RPE 8)*)
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 3 of 7
The Other CF Total Strength Cycle
Workout – Performance
AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)
1 Power Snatch (135/95)
2 Overhead Squats
3 Box Jump Overs (30/24)*
*Option for Box Climb Over
(Score is Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)
1 Power Snatch (95/65)
2 Front Squats
3 Box Jump Overs (24/20)*
*Option for Box Climb Over
(Score is Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down – All
FOR QUALITY (No Measure)
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
Extra Credit – All
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 450 Weighted Box Step-Ups* (No Measure)
*Wear a weighted 45/35 vest.
(No Measure)