Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
3 SETS
:15 Mountain Climbers
:15 Glute Bridge-Ups
:15 Push-Ups
:15 Good Mornings
Into…
2 ROUNDS
7 Deadlifts
5 Hang Power Cleans*
5 Hang Power Snatches*
2 Half Wall Walks*
*RND 2 Complete 5 Power Cleans, 5 Power Snatches, 1 Wall Walk or Scaled Wall Walk.
Workout – Performance
CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here
Workout – Fitness
CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)
For time:
5 scaled wall walks
50-calorie row
5 scaled wall walks
25 deadlifts
5 scaled wall walks
25 cleans
5 scaled wall walks
25 snatches
5 scaled wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch
M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here
Extra Credit – All
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
FOR QUALITY* (No Measure)
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
-Into-
5:00-10:00
Foam Rolling
*Today’s Extra Credit can be done before tackling 25.3 or it can be done afterwards if you plan on trying the workout again before scores need to be submitted!
(No Measure)