Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
**Set up a bike or rower and grab a light Kettlebell for the warm-up**
2 Minute Bike/Row-1 Min Easy, 1 Min Medium
10 Burpees (Get that blood flowing!)
2 Rounds
:30 Active dead hang from bar
10 Scap Pull-ups
:30 Hollow Hold
10 Bootstrapper Squats -Maintain hands on toes or inside of foot throughout a squat
(https://www.youtube.com/watch?v=OjpXK6z9GiI)
into…
2 Rounds
10 Kip Swings
10 Knee Raises
10 Russian KB Swing
Gymnastics
Toes-2-Bar Progression
Complete 3 sets for quality of the following progression:
3 Kip Swings
+
3 Kip Swing with Knee Raise (Think Knees-to-elbow)
+
3 Toes to Bar
*This is a 10 minute skill session to develop knee raises and/or toes-to-bar.
*The goal is to complete the complex unbroken, which requires proper form and rhythm to maintain proper kipping and momentum through all 3 parts.
*If you know you can do toes-to-bar, work on efficiency, stringing together 3 reps, and improving movement pattern.
*If you are still learning, practice the kips and knee raises and replace “toes-to-bar” with “knee raises.”
*The skill required for knee raises will transfer to toes-to-bar eventually as you develop strength and skill.
Metcon
Metcon (4 Rounds for reps)
Tabata x 4
8 Rounds each, :20 On, :10 Off
TABATA 1: Russian KB Swings (53/35)
TABATA 2: Air Squats
TABATA 3: Toes-2-Bar
TABATA 4: Med Ball Ground to Overhead (20/14)
Rest 1 Minute between each TABATA.
Score is total reps for each TABATA. Rd 1 is reps of KBS, Rd 2 is reps of Air Squats, etc.
Only complete the tabata once for each movement (4 minutes each of :20 on, :10 off).
The goal is to find a pace that allows you to move the entire :20 of work for all 8 rounds of each TABATA.
Scale KB weight to 35/26 or lower if needed. Goal is to use a weight that can be moved the entire :20 for 8 rounds.
Air squats can be performed to a target to promote proper depth and balance. Use a med ball and pace it on a plate to get proper height.
Scale Toes-2-Bar with Knee raises or crunches.
Crunches differ from sit-ups by actively bringing the knees to the elbows when engaging the core.
Med ball G2OH can be scaled with a lighter ball or using a light dumbbell and doing alternating DB snatches.