Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Try to complete at least 1/4th of the body of work within a 5:00 minute interval. Stay steady on your Front Rack Lunges and try to knock out as many as possible when fresh during the first 2 sets.
*TOTAL TIME* → 29:00 Time Cap Workout + 5:00 Optional Cool Down = 34:00 Total Working Time.
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Row @ EZ Pace
MIN 2 – Lunge + Lunge + Air Squat
MIN 3 – :20 Single Unders + :20 Alt. Planked Calf Stretches
MIN 4 – Row @ Mod Pace
MIN 5 – Slow Deadbugs
MIN 6 – Empty Bar FR Lunge
MIN 7 – :20 Single-Single-Double + :20 Double Unders
MIN 8 – Sit-Ups
Workout
Metcon (Time)
FOR TIME*
5:00 ON / 1:00 OFF**
240 Double Unders
180/144 Cal Row
120 Sit-Ups
60 Front Rack Lunges (135/95)|(95/65)
*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.
**Partition 1 of 2 Ways ONLY…
Option 1 — Straight Through, No Partition
or…
Option 2 — Partition into 4 Sets of…
60 Double Unders
45/36 Cal Row
30 Sit-Ups
15 Lunges
(Score is Total Time)
KG BB: (60/42.5)|(42.5/30)
*WORKOUT FEEL* → The Double Unders kick the party off and each Rep becomes increasingly difficult from the Front Rack Lunges. Our Row is going to fully tax the body today, especially getting into the later sets. Just far enough where you want a break, but in doing so you know you will only fall behind. Sit-Ups is the first section we can get some sort of relief in our Legs, but in doing so we bring that dangerous midline fry that we need for the Front Rack Lunges. Each step of the Front Rack Lunges slowly brings a deeper and stronger burn. Embrace your Grind and keep it moving.
*FITTEST GOAL* → Fittest should strongly consider taking on the straight through option. Looking to finish right at the end of the 4th Block (21:00 – 23:00) or early in that 5th (24:00 – 25:00). When taking on the 4 Set option, look to finish around the same. Double Unders should be Unbroken for the most part. Our Row should be done in 3:00 minutes or less. Look to move quickly through the Sit-Ups. Keep your Front Rack Lunges Unbroken today.
*GROUP GOAL* → All athletes should be finishing in the middle of the 5th Block or right near the Timecap (25:00 – 29:00). Double Unders should be done in 2-3 Sets. Row should be done in no more than 3:15. Sit-Ups should be steadily completed. Look to keep the Front Rack Lunges to no more than 2 Sets.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
:45/:45 Rig Heel Stretch
:45/:45 Prone Piriformis Stretch
1:00 Child’s Pose
1:00 Rebound Pose
(No Measure)