Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Alternating Stations in Teams of 3:
Easy Row
PVC Pass Through
Box Step-ups
Moderate Row
PVC Power Snatch
Lateral Box Step-ups (20s Each Leg)
Faster Row
PVC Overhead Squat
Low Box Jumps (Step Down)
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Deadlifts
5 Overhead Squats
Movement Prep
5 Foot Locks
1 Rope Climb
Movement Substitutions
Reduce Reps
1/2 Rope Climbs (1:1)
Seated Rope Pulls (1:1)
Pull-ups or Ring Rows (5:1)
Strict Pull-ups (3:1)
Movement Prep
6 Snatch Grip Deadlifts (Wrists Curled)
3 Hang Power Snatches
3 Power Snatches
*Build to Workout Weights *
General Fitness
Three Stooges (Team) (Time)
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
1:2 Work:Rest ratio.
1 works, other 2 rest.
ROW
* With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
* This will likely work out to 15-20 calories each time
BOX JUMP OVERS
* Switch out every 5-10 reps on the box jump overs to help maintain speed
* Other option is to all go together, waterfall style. When person 3 clears the box, person 1 starts the sequence again going back across the box.
POWER SNATCHES
* Switch out every 7-10 reps on the first barbell
* Switch out every 10-15 reps on the lighter second barbell
ROPE CLIMBS
* Switch after single reps on the rope climbs