Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
8 Good Mornings
8 PVC Pass Through
8 Air Squats
8 Glute Bridge Ups
Into…
AMRAP x 4 MINUTES
4 PVC Cuban Press OR 8 Hang Muscle Cleans
6 Push Up to Pike
20 Shoulder Taps
6 Burpees
Strength – Performance
Overhead Squat (1×5 @ 80% (RPE 8)
1×3 @ 85-90% (RPE 9)
1×1+ @ 90-95% (RPE 9+)*)
*1 Additional Rep if mechanics are solid.
(Score is Weight)
Week 5 of 7
The Other CF Total Strength Cycle
Strength – Fitness
Front Squat (1×5 @ 80% (RPE 8)
1×3 @ 85-90% (RPE 9)
1×1+ @ 90-95% (RPE 9+)*)
*1 Additional Rep if mechanics are solid.
(Score is Weight)
Week 5 of 7
The Other CF Total Strength Cycle
Workout – Performance
4 ROUNDS FOR TIME (Time)
10 Overhead Squats (135/95)
15 Strict Ring Dips
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
10 Front Squats (135/95)
15 Strict Dips*
*Option for Rings, Box, Bench.
(Score is Time)
KG BB: (60/42.5)
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)
Extra Credit – All
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 5-6 SETS (Weight)
1 High Hang Power Snatch
+
1 Hang Power Snatch
+
1 Power Snatch
*Build to a moderate weight.
(Score is Weight)