Announcements
Click here to read more about 24.3.
Remember – secure your own judge if you aren’t participating in Friday Night Lights.
Potluck meal after the last heat on Friday!!
Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine (moderate pace)
-into-
Hip Halo + Banded 7’s
-into-
2 Sets
5 Kip Swings
5 Kipping Pull-Ups for round 1, 5 C2B for round 2 (or ring rows into jumping C2B for scaled)
5 Thrusters (empty bar for round 1, then add weight to workout 1 weight one for round 2)
-Then-
Work up to weight 2 in Thrusters and warm Up Bar Muscle Ups (or practice kipping pull-ups for scaled)
Workout Prep
1 set (at workout pace):
3 Thrusters (at weight 1)
3 Chest to Bar Pull-ups
Workout – All
CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here .
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here