Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 2 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
5 Inch Worms (No Push-Up)
Into…
AMRAP x 3 MINUTES
10 Empty Barbell Strict Press (2121)
10 Scap Pull-Ups
8 Tight Kip Swings
Into…
AMRAP x 3 MINUTES
10 Strict Press (1111)
5 Kipping Swings
5 Strict Pull-Ups
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups
*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements.
(Score is Weight)
Keep strict press as light as needed and don’t be too proud to use a band or jumping negatives to complete the pull-ups. BE SMART!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
10 Push Press (135/95)|(95/65)
10 Chest to Bar Pull-Ups
*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups
(Score is Rounds + Reps)
SCALING: Jumping pull-ups, ring rows, banded strict pull-ups
Push press should be something you can do 7-10 unbroken when fresh.