Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
Quad stretch
Walking lunge
Knee to chest stretch
Soldier kicks
Inchworm with push up
Reverse walking lunge
With lighter weight
-KB snatch 6 each arm
(These do not have to touch the ground each rep during the WOD so practice 6 straight on the same arm)
-Russian KBS x5
-American KBS x5
With 10# plate
-Strict press x5
-OH walking lunge 50 ft
-OH reverse walking lunge 50 ft
Warm up to WOD weights for each movement
General Fitness
Checkmate (Time)
3 Rounds for Time:
12 Kettlebell Snatches (53/35#)
200 Foot Overhead Plate Walking Lunge (45/25#)
100 Kettlebell Swings (53/35#)
200 Foot Overhead Plate Backwards Walking Lunge (45/25#)
In Memory of Staff Sergeant Bryan Black, who was killed in Niger, Africa on October 4, 2017 during an ambush by enemy forces.
Rep Scheme:
12 KB Snatch for 12 yrs of Marriage to his wife, Michelle.
3 Rounds, 2(00) feet, 1(00) KBS, and 2(00) feet for Operational Detachment Alpha 3212
*Scale movements and weights as needed, but challenge yourself!
*Scaling for each:
KB snatches-DB snatches or plate ground 2 OH
Lunges-bodyweight only
Kettlebell Swings-scale number of reps/weight
Scaled WOD Idea:
12 KB Snatches (35/20#)
200 ft bodyweight walking lunge
50 Russian KBS (35/20#)
200 ft bodyweight reverse walking lunge