Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
15 Toe Touch Jumping Jacks
12 Hollow Rocks
12 Alt. Supermans
10 Air Squats
10 Scap Pull-Ups
Into…
2 ROUNDS
8 Burpees
10 Elbow Punches
10 Strict Presses (8 Push Press in RD2)
8 Front Squats (8 Thrusters in RD2)
10 Kip Swings
Skill – Performance
EVERY 1:30 x 4 SETS (No Measure)
2 Toes to Bar
+
2 Chest to Bars
+
1 Bar Muscle-Up
-Rest w/ Time Remaining-
(No Measure)
Skill – Fitness
EVERY 1:30 x 4 SETS (No Measure)
2 Knees to Chest
+
2 Pull-Ups
+
1 Chest to Bars
-Rest w/ Time Remaining-
(No Measure)
Workout – Performance
Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
Workout – Fitness
Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:
15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20 Front Squats
30 Toes to Bar or Knees to Chest
20 Thrusters
30 Chest to Bar Pull-Ups or Pull-Ups
20 Front Squats
30 Bar Muscle-Ups or Chest to Bars
20 Thrusters
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Tricep Smash on Lacrosse Ball or Barbell*
10 Banded Monster Walks (Right)
10 Banded Monster Walks (Left)
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-
*Place barbell on rack at chest level
(No Measure)