Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
50 Single Unders
10 Alt. Lunges
10 Ring Rows
5 Scap Pull-Ups
Into…
2 ROUNDS
:30 Double Unders*
7 BB Front Squats
7 BB Strict Press or Push Press
7 Challenging Ring Rows
7 Kip Swings
*Option for Single-Single-Double Unders.
Skill – All
4 SETS* (No Measure)
3 Pull-Ups
+
2 Chest to Bars
+
1 Bar Muscle-Up
*Option for Alternative complex…
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar
(No Measure)
Workout – Performance
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
Workout – Fitness
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
KG BB1: (30/20)
KG BB2: (38.5/25)
KG BB3: (48/30)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30 Pull-Ups
90 Double Unders
30 Thrusters (Athlete Choice, Light)
20 Chest to Bars
60 Double Unders
20 Thrusters (Athlete Choice, Moderate)
10 Bar Muscle-Ups
30 Double Unders
10 Thrusters (Athlete Choice, Heavy)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)