Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Steadily work through the first portion of today to ensure there is plenty of gas in the tank for the second half. After the 3:00 rest DROP THE HAMMER and GO!
*TOTAL TIME* → 10:00 Extended Warm-Up + 22:00 Workout = 32:00 Total Working Time.
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Alt. Samson Stretches
8 Up-Down + 2 Scap Push-Ups
8 Slow Push-Ups (Knee Push-Ups Optional)
:10 Top of the Dip Hold*
:10 Bottom of the Dip Hold*
*Complete both holds on Box.
Into…
2 ROUNDS
6 Clean Deadlifts
6 Cuban Presses*
6 Muscle Cleans
6 Push Press
*Complete an upright row, flip the elbows through so the bar is now in the FR, and then complete a Strict Press. Trace the movements back to get to the start position.
Extended Warm-up
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 2-3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred.
(Score is Weight)
– During the EWU you should be at your workout weight by the 4 round and then complete 1 more round at that weight to make sure or slightly overload.
Workout
“ELIZA & BETH” (Time)
FOR TIME
9-7-5
Ground to Overhead (185/135)|(135/95)
21-15-9
Ring Dips
-Rest 3:00-
15-12-9
Ground to Overhead (95/65)|(65/45)
21-15-9
Burpees Over the Bar
(Score is Total Time)
KG BB1: (85/60)|(60/42.5)
KG BB2: (42.5/30)|(30/20)
NOTE: New Benchmark.
*FITTEST GOAL* → Fittest will finish 15:00-16:00. The goal for the first couplet is to try and finish around 7:00. The goal of the second couplet should be to burn it down…keep the BB unbroken and keep all BOB’s to under 1:00!
*GROUP GOAL* → Goal for most is 20:00-22:00. The first couplet should be quick singles at a weight that is slightly heavier than normal. The Dips should be broken up into 2-3 sets and if the 21-15-9 is not reached after 3 sets they should move back to the bar to not get caught up. Second couplet is a sprint to the finish. A good goal for most athletes is to keep the same time frame from the first couplet to the second!