Crossfit Lillington – CrossFit
We really want to make sure we have a weight on the Bar we feel confident in moving. This means unbroken for at least half the workout and then 2 sets at most from there.
– Our Bar Facing Burpees need to be moved with a steady consistent pace. For those that have the engine, then go get it. However, for those who don’t then this is your opportunity to stay steady and only focus on moving consistently.
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
6 Up-Downs
10 Mountain Climbers
6 Bird Dogs
10 Barbell Deadlift
Into…
AMRAP x 3 MINUTES
5 Burpees
5 Barbell Upright Rows
5 Barbell Strict Press
5 V-Ups
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Ground to Overhead*
*Start Light and Build to Moderate. Goal is perfect mechanics.
(Score is Weight)
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
KG BB: (42.5/30)|(30/20)
LAST SEEN: 10/11/19
Note: If needed, extend time cap.
*FITTEST GOAL* → Fittest should be looking to complete this workout between 12:00 – 14:00 minutes. Look to keep the Ground to Overhead fairly unbroken through most of the workout. With 2 max Sets in the later rounds more for strategic purposes then fatigued. Bar Facing Burpees should be done fairly quickly and immediately as that Bar hits the ground.
*GROUP GOAL* → All athletes are looking to complete this workout in 15:00 – 18:00 minutes on the day. We want to make sure we have a weight on the Bar we can always complete in 2 Sets. Breaking this up early with a shorter rest will preserve our fatigue for later on. Bar Facing Burpees should be done fairly consistently and choosing to Step Up or Over as needed in order to keep us moving.