Crossfit Lillington – CrossFit
The grind today will be to maintain unbroken sets. The Double Unders are mandatory unbroken and the KB is light so should remain unbroken as well.
Warm-up
Warm-up (No Measure)
1 ROUND
30 Single Unders
10 Step-Ups
10 KB Deadlift
10 Alt. Shoulder Taps
Into…
1 ROUND
10 Single + Single + High Jump (30 total jumps)
10 Step-Ups (KB optional)
10 Russian KB Swings
10 Alt. Shoulder Taps
Into…
1 ROUND
10 Single + Single + Double (30 total jumps)
10 KB Goblet Step-Up
10 KB High Pull
10 Alt. Shoulder Taps
Extended Warm-up
Metcon (No Measure)
3 SETS
:10 Top of Ring Hold
:10 Bottom of Ring Hold
6-10 Alt. KB Goblet Box Step-Ups*
:30 Double Under Practice
*Start light and build to workout weight.
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
28 Unbroken Double Unders
21 Russian KB Swings (53/35)|(35/26)
14 Alt. KB Goblet Box Step-Ups (24/20)
7 Strict Ring Dips
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
*WORKOUT FEEL* → This will get a little grippy with a slight shoulder burn but the legs will take a beating on the Box Step-Ups. Athletes should intend to go unbroken on all reps with mandatory on the Double Unders. The temptation to take longer rests in transition will get stronger each round but the goal is to keep it moving.
*FITTEST GOAL* → Aim for 6-7+ Rounds. Double Unders are mandatory unbroken but other movements should be unbroken as well. The goal is to quickly transition between movements. Athletes that are more willing to quickly grab the next movement will get the higher score today.
*GROUP GOAL* → Aim for 5-6+ Rounds. Double Unders unbroken should be the goal but no more than 2-3 attempts at this then move on. Athletes should make sure loading allows for unbroken movement throughout the workout with 1-2 sets on the Dips. Focus on keeping the transition times short.
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
25 Double Unders
15 Russian KB Swings (53/35)|(35/26)
5 Strict Ring Dips
*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20). Once P1 finishes a round, switch.
(Score is Total Box Step-Up Reps)
KG KB: (24/16)|(16/12)