Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Bike
12 Elbow Punches
8 BB Back Rack Good Mornings
6 Slow Clean Deadlifts
Into…
1 ROUND
1:00 Bike
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Clean Pulls
Strength – All
Power Clean (1×2 @ 80% (RPE 8)
1×2 @ 85-90% (RPE 9)
3×1 @ 90-95% (RPE 9+))
(Score is Weight)
Week 5 of 7
The Other CF Total Strength Cycle
Workout – Performance
3 SETS (Time)
30/25 Cal Assault Bike*
10 Power Cleans (165/125)
-Rest 3:00 b/t Sets-
*C2: 40/30
Echo: 24/20
KG BB: (75/52.5)
Workout – Fitness
3 SETS (Time)
25/20 Cal Assault Bike*
10 Power Cleans (125/85)
-Rest 3:00 b/t Sets-
*C2: 30/25
Echo: 20/16
KG BB: (57/39)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)
Extra Credit – All
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 3 SETS (No Measure)
1 Kip
+
1 Dynamic Kip
+
1 Hips to Rig
-Rest As Needed b/t Sets-
2.) EMOM x 8 MINUTES (No Measure)
1 Bar Muscle-Up or 1 Jumping Bar Muscle-Up
(No Measure)