Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
100m Run/Row
6 PVC Alt. Lunge Pass Thrus
6 PVC Good Morning
6 Alt. Cossack Squat
Into…
AMRAP x 4 MINUTES
100m Run/Row
6 Power Snatches or Power Cleans
6 Air Squats
6 Burpees (Over Bar)
Strength – Performance
Overhead Squat (1×3 @ 70% (RPE 7)
1×3 @ 80% (RPE 8)
1×3+ @ 85-90% (RPE 9)*)
*1-2 Additional Reps if mechanics are solid.
(Score is Weight)
Week 4 of 7
The Other CF Total Strength Cycle
Strength – Fitness
Front Squat (1×3 @ 70% (RPE 7)
1×3 @ 80% (RPE 8)
1×3+ @ 85-90% (RPE 9)*)
*1-2 Additional Reps if mechanics are solid.
(Score is Weight)
Week 4 of 7
The Other CF Total Strength Cycle
Workout – Performance
3 ROUNDS FOR TIME (Time)
400m Run/2:00 cardio choice
20 Overhead Squats (95/65)
10 Burpees Over Bar
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
400m Run/2:00 cardio choice
20 Front Squats (95/65)
10 Burpees
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)