Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS (BARBELL SPECIFIC WARM-UP)
6 High Pulls
6 Muscle Snatch
6 Behind the Neck Snatch Grip Press
6 OHS
6 Drop Snatches (Quarter Squat Depth)
Into…
2 ROUNDS (RING SPECIFIC WARM-UP)
8 Scap Pull-Ups
8 Kip Swings (Rings or Bar)
:20 Top of Rings Support
:20 Bottom of Rings Support
6-8 Ring Dips or Push-Ups
8 False Grip Ring Rows
Strength – All
EMOM x 10 MINUTES (No Measure)
MIN 1 – 3 TNG Power Snatches*
MIN 2 – 2-3 Gymnastics Pulling Options**
*Start Light and build up to or slightly past Workout Weight.
**Pulling Options…
Jumping Pull-Ups
Pull-Ups
Chest to Bars
Ring Muscle-Ups
(No Measure)
Workout – Performance
FOR TIME (Time)
21 Power Snatches (95/65)
12 Ring Muscle-Ups
15 Power Snatches (115/75)
9 Ring Muscle-Ups
9 Power Snatches (135/95)
6 Ring Muscle-Ups
(Score is Time)
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
Workout – Fitness
FOR TIME (Time)
21 Power Snatches (65/45)
21 Pull-Ups
15 Power Snatches (75/55)
15 Pull-Ups
9 Power Snatches (95/65)
9 Pull-Ups
(Score is Time)
KG BB1: (30/20)
KG BB2: (35/25)
KG BB3: (42.5/30)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
21-18-15-12-9
Power Snatches (Athlete Choice)
Ring Muscle-Ups or Pull-Ups
*P1 works while P2 rests. Split work as needed. If you finish the round of 9 start back at the round of 21.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)