Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Controlled Grind today. Should be able to stay fairly consistent from Set to Set in terms of time domains. We would like to make sure we keep the Row at controlled yet hard effort. Our Rope Climbs should be done fairly steadily or given an adjustment (3:1 strict pull ups, 3:1 knee to elbows, 2:1 knee to elbow+strict pull up) that allows for that same opportunity.
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 10 Banded Face Pulls + 10 Banded Lat Pushdowns
MIN 3 – 40 Single Unders + Max Plank Hold
Workout
Metcon (1 Rounds for time)
3 SETS
60/48 Cal Row
5 Rope Climbs
40 Sit-Ups
80 Double Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
*WORKOUT FEEL* → Long sweaty Grind coming at us today! Longer Row to kick things off makes us a bit concerned with the overall time domain, but also really sets the standard for the day to come. Our Rope Climbs start off feeling great, but each additional Rep as this workout progresses increases the challenge. What felt like a few simple Pulls almost becomes a max effort as we continue on. Sit-Ups are just enough to really tax that midline which is needed for the rest of our Workout. Our Double Unders are a spicy challenge to finish off the Set as it is a number that is just far enough where we want to go unbroken, but a trip up may happen.
*FITTEST GOAL* → Fittest should be looking to complete between 24:00 – 27:00 minutes. Our Row should be completed in 4:00 minutes or less. Our Rope Climbs shouldn’t need any prolonged break between each Rep. They should also be completed in the least amount of Pulls needed based on the individual. Sit-Ups should be performed fairly quickly. Our Double Unders should be done close to unbroken if not one quick break.
*GROUP GOAL* → All athletes should be done in 27:00 – 30:00 minutes. Our Row should be done in 4:20 or less today. Rope Climb efforts should be steady with controlled breaks between each Rep. Sit-Ups should be done at a steady pace overall. Let’s keep our Double Unders to no more than 3 Sets today.