Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
100m Run
10 Good Mornings
20 Lateral Hops
5 Push Up to Pike
Into…
2 ROUNDS
40 Single Unders
10 Hang Muscle Cleans
5/5 DB Deadlifts
5/5 DB Strict Press
Strength – All
ON A 16:00 RUNNING CLOCK… (Weight)
Build to a Moderate-Heavy Complex…
1 Hang Power Clean
+
1 Shoulder to Overhead
(Score is Weight)
Workout – Performance
10 ROUNDS FOR TIME (Time)
24 Double Unders
8 Alt. DB Hang Power Clean to Overhead (50/35)
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
40 Single Unders
8 Alt. DB Hang Power Clean to Overhead (35/20)
(Score is Time)
KG DB: (15/10)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose
(No Measure)
Extra Credit – All
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 4-5 SETS (No Measure)
1 Reverse Bar Muscle-Up*
+
1-2 Hips to Rig
*Athlete will start at the top of the BMU, arms locked out. They will then lower down and push away and reinitiate the swing through the rig. Once at the arch position snap back to complete the Hips to Rig.
-Rest As Needed b/t Sets-
(No Measure)
2.) EMOM x 12 MINUTES (No Measure)
2 Bar Muscle-Up or 2 Jumping Bar Muscle-Up
(No Measure)