Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
2 ROUNDS
12/8 Cal Row
6 Inchworms + Double Push-up
12 Hollow Rocks
6 Arm Haulers (Slow and Controlled)
Into…
AMRAP IN REMAINING TIME
6/6 SA Ring Rows
8 Strict Hanging Knee Raises
8 DB Around The Worlds
Workout
Metcon (AMRAP – Reps)
ON A 12:00 RUNNING CLOCK…
90/72 Cal Row
40 Hand Release Push-Ups
6 Rope Climbs
Max Toes to Bar in Time Remaining…
-Rest 2:00-
ON A 6:00 RUNNING CLOCK…
45/36 Cal Row
20 Hand Release Push-Ups
3 Rope Climbs
Max Toes to Bar in Time Remaining…
(Score is Total Toes to Bar Reps)
*WORKOUT FEEL* → Row should take just under half the time they have to work roughly 5:00/2:00 so that will be the bulk of the workout. The HRPU should be completed in 4-5 Sets and take no more than 1:30-2:00 on the first RD. On the second RD :30-1:15. RC’s are going to be tricky but think 2:30-3:00/ 1:00-1:30 or :30 about per climb. That is going to give a decent chunk of time for some on the TTB and the goal should be to stay as close as possible to their first round score! The 2:00 Rest gets you to feel almost fully recovered. On the second RD, athletes should come out just under a Sprint pace.
*FITTEST GOAL* → Finish the Row at a challenging 85%+ pace…try to hold 1200/1000 Cal/HR. Stay steady and consistent w/ HRPU sets, and keep Rope Climbs to :20. These athletes should have 2:30-3:30 for the Toes to Bar. Aim for 30-40+ Toes to Bar, Try to get the same Toes to Bar on both RDs.
*GROUP GOAL* → Think about more of a 70-75% pace for most athletes, holding around 1100-900 on the rower. Break the HRPU early to not get too bogged down, and try to keep Rope Climbs to :30 per ascent. Aim for 1:00-2:00 for the Toes to Bar. Aim for 15-20+ Toes to Bar, Try to get the same Toes to Bar on both RDs.