Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
**Before warmup, grab a barbell and jumprope**
1 Round:
:30 Single Unders
:30 Barbell Good Mornings
:30 Single Unders
:30 Up-Downs
1:00 Rest
1 Round:
:30 High Jump Singles
:30 Straight Leg Sit-Ups
:30 High Jump Singles
:30 Up-Downs
5 Top Half Deadlift (Hip to Knees)
5 Tempo Deadlift 2222 (2 up, 2 pause, 2 down, 2 pause mid-shin)
5 Tempo Deadlift 1111
**DU Practice after strength portion**
:15 Penguin Double Taps (Jump, tap tap hands on thighs)
:30 Double Unders (count reps to determine the likelihood of completing RX number of reps in allotted time.
Weightlifting
Deadlift (4×5)
-15 Minutes to complete 4 x 5 tempo deadlifts.
-Tempo is 1111 meaning 1 second up, 1 second pause at hip, 1 second down, 1 second pause on floor.
Metcon
Black Widow (Time)
For Time:
40-30-20-10 Up Down
80-60-40-20 Double Under
3-3-3-3 Deadlift (185/135)
**15 Minute Time Cap**
Scaled:
30-20-10-5 Up Down
60-40-20-10 Single Under
3-3-3-3 Deadlift (135/95)
Flow of workout goes:
40 Up Down
80 DUs
3 DL
30 Up Down
60 DUs
3 DL
And so on…
**Up Down is a burpee that stops in the plank position at the bottom and does not require a jump/clap at the top.
Demo video: https://youtu.be/pUzd9bwrrZM
**Scale double under by reducing reps to half (40-30-20-10) or completing practice for 1:00-:45-:30-:15…if you are proficient (rarely trip) with singles, complete same number as Rx double unders.
**Deadlifts should be unbroken!
**Score is time to complete..if time capped, count unfinished reps (XX) as additional seconds and enter time as 15:XX.