Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
4 SETS (:15 e/ MOVT)
MOVT 1 – Mountain Climbers
MOVT 2 – Groiners
MOVT 3 – Lunges
MOVT 4 – Up-Downs
1 SET= MOVT 1-MOVT 4.
Into…
2 ROUNDS
10 DB Goblet Squats*
8 Low Box Jumps*
10 Deadbugs
:30 Bottom of Squat Hold
*RND 2 complete DB Front Squats & higher Box Jumps.
Strength – All
Back Squat (5×5
Tempo Back Squat (31X1)*)
*Keep weight Moderate across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout – Performance
AMRAP x 11 MINUTES (AMRAP – Rounds and Reps)
4 DB Front Squats (50/35)
6 DB Goblet Lunges
8 Box Jumps
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 11 MINUTES (AMRAP – Rounds and Reps)
4 DB Front Squats (35/20)
6 DB Goblet Lunges
8 Box Jumps
(Score is Rounds + Reps)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS (No Measure)
4-5 Low Ring Banded Transitions*
*Loop band thru a lot pair of rings and sit on the band. Lean back, extend legs out, and extend arms until fully extended. Slightly raise the legs and then sweep them behind you and you sit thru the rings. The press out of the dip is optional.
-Rest As Needed b/t Sets-
(No Measure)
2.) EMOM x 12 MINUTES (No Measure)
1 Ring Muscle-Up or 2-3 Feet Assisted Muscle-Ups
(No Measure)