Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
JUMP ROPE WARM-UP (4:00 Cap)
20 Single Unders
10 Right Leg Singles
10 Left Leg Singles
20 Alt. Singles
10 Forward/Backward Hop
10 Right/Left Hop
10 Scissor Kick Singles
10 Single, Single, High Jump
10 Penguin Hops (Single Tap)
10 Penguin Hops (Double Tap)
:30 Double Under Practice*
2 ROUNDS
10 PVC Pass Throughs
8 PVC Push Jerks
6 Broad Jumps
1 ROUND
5 BB Snatch Deadlift
5 BB Snatch Push Jerks
5 BB Hang Muscle Snatch
*Athletes can practice Single + Single + Double; Single + Double, or work on stringing Double Unders together
Strength
Metcon (Weight)
On a 15 minute clock…
3 SETS*
1 Snatch Pull
+
1 Power Snatch
*All working sets should be Heavy…about 90+% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 6 of 8
Workout
Metcon (Time)
FOR TIME
3-6-9-12-9-6-3
Hang Power Snatch (115/75)|(75/55)
30-40-50-60-50-40-30
Double Under*
*Rx+ for ‘Unbroken’ Double Unders
(Score is Time)
Fittest Goal: Sub 10
All Goal: Sub 12 (choose light weight to move throughout the wod FAST)
WOD Goal: Focus is on the barbell today. This shouldn’t be a jump rope workout – keep moving on DUBs *OR* move on to a substitution.
Optional Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
20 Alt. Weighted Plate Russian Twists
Immediately Into…
1:00 Weighted Hollow Hold
(No Measure)