Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Consistency is going to be key. Focused controlled efforts on the Run. Running effort has to be a strong push on the day. If athletes are unable to keep that run right around 2:00 minutes, then you need to shorten that distance.
Look to keep our pulling adjustment to no more than 4 Sets.
*TOTAL TIME* → 9:00 Strength + 24:00 Workout = 33:00 Total Working Time.
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run @ Mod Pace
10/10 Leg Swings
10 Scap Pull-Ups
:30 Hollow Hold
Into…
2 ROUNDS
100m Run @ Hard Pace
10 Straight Leg Sit-Ups
10 Banded Pull Aparts
10 Banded Face Pulls
Strength
Metcon (No Measure)
3 SETS
12-15 PVC Banded Lat Push-Downs
5-7 Wide Grip Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (1 Rounds for time)
3 SETS
ON AN 8:00 RUNNING CLOCK…
400m Run
30 Weighted Sit-Ups*
20 Pull-Ups
400m Run
-Rest the Remainder of the Set-
*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.
(Score is Slowest Set for Time)
*WORKOUT FEEL* → Dig deep and Grind it out today! Our 400m Runs really set the standard for the workout. We are staring at 4:00 minutes of work here, with only 4:00 minutes left to finish the other movements and earn as much rest as we can. Our Weighted Sit-Ups are a bit spicy today due to the nature of holding in that Goblet Position. (DB maintains contact with body the entire time.) Our Pull-Ups really become a challenge due to the nature of those Sit-Ups immediately before. Each rep and set really makes that push and lat engagement that much harder. Goal is to Grind and really earn that rest!
Fittest Goal: 2:30+ rest each set
All Goal: 1:30+ rest each set
Watch. Those. Hands. #notears