Crossfit Lillington – CrossFit
– Be thoughtful about how much of your Muscle-Up capacity you are using in the Teaching and Extended Warm-Up. Don’t burn out before the Workout!
– In the Extended Warm-Up our goal is to prepare and prime our bodies for optimal performance in the Workout. Prioritize practice techniques and building loads that will help you move a little quicker in the workout.
– Smooth and Steady wins this race. Know where your strengths lie and work to keep those movements quick, maybe unbroken, and then slow down on the more difficult movements to make sure the QUALITY is there!
– The Hang Power Snatch is going to feel mod-heavy for most of us so the goal is to keep it to 2-3 sets through all 3 rounds!
Warm-up
Warm-up (No Measure)
1 ROUND
50 Single Unders
10 PVC Pass Thrus
8 Snatch Grip Upright Rows
10 Ring Rows
8 Up-Downs
Into…
1-2 ROUNDS (Time Permitting)
25 Double Unders
10 Bootstrappers
10 Snatch Grip Deadlifts
8 Snatch Grip Hang High Pulls
8 Up-Downs to a Target
Extended Warm-up
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3 Hang Power Snatches*
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Strict Ring Muscle-Up
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Strict Pull-Up
+
2-3 Kipping Pull-Ups
*Build up to or past workout weight.
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
80 Double Unders
12 Hang Power Snatch (135/95)|(95/65)
6 Up-Down Ring Muscle-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
MU Option 1: Jumping Muscle-Up
MU Option 2: Up-Down Chest to Bar
*FITTEST GOAL* → 10:00-12:00 or Faster. 1-2 Sets on each RD of the Double Unders. If you do break on the Dubs it is a strategic/quick break to get a big set of the Hang Power Snatch. Hang Power Snatch should be done in 1-2 Sets and take no more than 1:30. Smooth and steady on the UD Ring Muscle-Up.
*GROUP GOAL* → 13:00-16:00 or faster. Doubles should take 1:30 or less aim for 2-3 sets with brief rests. Hang Power Snatches should take no more than 3 sets each Round. UD Ring Muscle-Up or adjustment should take 2:00 or less each RD.