Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Consistency reigns supreme today! Keep the Cal Bike to :45-1:00 TOPS and keep the HSS unbroken all 10 rounds! Cycling from the high hang can help speed through those 7 reps!
*TOTAL TIME* →
9:00 STRENGTH + 20:00 Workout =
29:00 Total Working Time.
Warm-up
Warm-up (No Measure)
3:00 Cal Bike*
Into…
2-3 ROUNDS (Time Permitting)
8 Long Lunge + PVC Pass Thru
8 Scarecrow Snatch
8 Snatch Grip PVC DL + Upright Row (Option to use BB R2-3)
8 Air Squats w/ :01 Pause at Bottom**
*MIN 1 – EZ Pace / MIN 2 – Mod Pace / MIN 3 – Mod+ Pace.
**R2-3 = PVC Overhead Squats
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Power Snatch
+
1 Hang Power Snatch
+
1 Overhead Squat
*Start Light and build to a Moderate weight. Not meant to be a 1RM, you may want to add weight EVERY OTHER set.
(Score is Weight)
Workout
Pinkies up! Let’s get FANCY, y’all!! *WORKOUT FEEL* → Legs from start to finish. The Cal Bike should be a steady 80% all 10 rounds and hover b/t :45-1:00. Use the first 2-4 Cals to recover, if needed, and then give the last bit a little push. The HSS should be unbroken even if that means using an empty barbell. Consistency across all 10 rounds is the goal!
*FITTEST GOAL* → Fittest should shoot for 13:00-15:00 overall time. This puts them at roughly 1:15 a round. HSS should be quick and unbroken. These athletes can really capitalize on a fast transition on/off the bike along with cycling from the high hang.
*GROUP GOAL* → Most should look to keep times b/t 16:00-20:00. At most rounds should take 2:00 but everyone should start out a little faster than that. The Cal Bike will probably hover around 1:00 for most and they will need a little shakeout before getting hands on the bar. HSS should be a weight that can be done unbroken.
“FANCY NANCY” (Time)
10 ROUNDS FOR TIME
12/10 Cal Bike
7 Hang Squat Snatch (75/55)|(65/45)
(Score is Time)
KG BB: (35/25)|(30/20)
NOTE: New Benchmark