Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
MOBILITY ROUND
5 Inchworm + Push Up
10 Alt Thread the Needles
5/5 Moose Antlers
10 Plank Shoulder Tap
10 Piked Toe Taps
10 Scap Pull Ups
Into…
2 Rounds
250/200M Row
8 Strict Press (RND 2: Push Press)
8 Bent Over Rows
8 Tuck Ups or V Ups
8 Kip Swings
Strength – All
Push Jerk (ON A 16:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Push Jerk*)
*Slightly Heavier than Workout Weight.
(Score is Weight)
Workout – Performance
3 ROUNDS FOR TIME (Time)
500/400m Row
20 Toes to Bar
10 Shoulder to Overhead (155/105)
(Score is Time)
GOAL SCORES
TOP-PERFORMERS → Sub 12:00
Sub 2:00 Row Pace
1-2 Sets on TTB
UB Set of S2OH
MOST ATHLETES → 13:00-14:00
2:00-2:20+ Row Pace
2-3 Sets on TTB
1-2 Sets of S2OH
15:00 Time Cap
Workout – Fitness
3 ROUNDS FOR TIME (Time)
400/350m Row
20 Toes to Something
10 Shoulder to Overhead (115/75)
(Score is Time)
15:00 Time Cap
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)