Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Line Drills
Walk on toes
Walk on heels
Walk inside of foot
Walk outside of foot
Quad Stretch
Knee to Chest Stretch
Figure 4 Stretch
Walking Lunge with twist
Inchworm with Push-up
Walking Samson
Barbell Warmup-5 each
Deadlift
Hang Clean
Front Squat
Strict Press
Back Squat
Elbow Rotation
Good Morning
Set up and test each movement at WOD weights
Teams can share equipment..should be staggered during WOD and if not, order of movements can vary to avoid logjam.
General Fitness
9/11 Memorial WOD (Time)
For Time, Teams of Two:
2001 Meter Run or Row (Split)
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (53/35#)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 Meter Row or Run (Split)
* Teams of 2. The run/row will be split however you like.
* Each person must do 11 reps of the 9 movements. (22 total for the team)
* Teams can start with either the run or the row, but must do the other at the end of the WOD.
Significance of the weights/reps…
* 9 movements/11 reps/ 2001 meters for the date.
* 125# for 125 deaths at Pentagon.
* 175# for Flight 175, South Tower,
* 170# is 77 Kg for Flight 77, North Tower
* 110# for number of floors in each building
Scale as needed, but remember to push yourself out of your comfort zone for this one in memory of the lives lost 18 years ago.