Crossfit Lillington – CrossFit
– An absolutely gnarly pump going on today! Your Arms are going to be very lit up throughout this entire workout. Get ready for that challenge as it is going to be very hard at times to want to keep going.
– If unsure about DB weights, start light for the first two rounds and then assess. If able to go heavier because you are getting so much rest, increase the loading!
– Likewise, if you are at the prescribed weight and are still resting too long, increase the reps slightly to give you more time to work or to force a break in the movements!
– We have a good opportunity today to really test some Rope Climbs after some gnarly fatigue. We have been doing this a lot recently, so we really need to make sure we focus on our Foot positioning and trying to shorten the amount of Pulls we can do for this Rope.
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 DBL DB Deadlift + Bent Over Row
8 Alt. DB Arnold Press
:20 DBL DB Farmer Hold
8 Quad Heel Taps
Into…
AMRAP x 4 MINUTES
8 Scap Pull-Ups
8 Slow Strict Knee Raises
8 DBL DB Push Press
8 DBL DB Seesaw Rows
Workout
Metcon (1 Rounds for time)
4 SETS
ON A 5:30 RUNNING CLOCK…
10 No Push-Up Renegade Row (50/35)|(35/20)
15 DB Push Press
50m DB Farmer Carry
5 Rope Climbs
-Rest Remainder of Time-
(Score is Slowest Set)
KG DB: (22.5/15)|(15/10)
*FITTEST GOAL* → Fittest should definitely be looking to add the additional Reps in both the 3rd and 4th Set today. That means we are looking to complete those sets in 3:30 or less. No Push-Up Renegade Rows should be completely smooth and unbroken. No more than 2 Sets on the Push Press. Perhaps a quick shakeout on the DB Farmer Carry, but should be able to go from start to finish. Our Rope Climbs should be fairly fast and short transitions between each Rep.
*GROUP GOAL* → All athletes are looking to move smoothly through this entire workout. Trying to finish each Set with about 1:00 – 1:30 each time of rest. Our No Push-Up Renegade Row should be completed in no more than 2 Sets. DB Push Press should be done in 2 Sets. Look for a quick shakeout about halfway through on the DB Farmer Carry. Our Rope Climbs should be steady and not rushed trying to keep ascents to :30 each.
Finisher
Metcon (No Measure)
6 SETS
:30 Max Alt. V-Ups
:30 Tall Plank Hold
-No Additional Rest b/t Sets-
(No Measure)