Announcements
The Open announcement is this afternoon at 3:00. At that time, we will know what to expect for the first week of FRIDAY NIGHT LIGHTS for this year’s Open!
Friday schedule: 5AM and 6AM classes as scheduled. There won’t be structured classes on Friday afternoon. Friday afternoon will be devoted to the Open with heat sign ups at the gym when you arrive. Heats will begin around 4. If you signed up to participate in the Open, a judge will be available to count appropriate 🙂 reps. If you want to do the workout (but didn’t sign up for the Open) in the afternoon, you can show up and workout alongside athletes who are doing the Open.
Best of luck, athletes!
Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
1:00 Easy Machine
10 PVC/Banded Pass Throughs
5 Push Press (empty bar)
5 Hang Muscle Cleans
5 Pike Push Ups
10 Box Step Ups
Workout Prep:
2 sets:
3 Hang Power Clean (build in weight)
3 Handstand Push Ups
3 Box Jump Overs (build in height)
-rest 30-seconds-
CrossFit Games Open 26.1 RX’d: (Ages 16-54) & Masters (55+) (Time)
For Time:
20 Wall Ball Shots
18 Box Jump-Overs
30 Wall Ball Shots
18 Box Jump-Overs
40 Wall Ball Shots
18 Medicine-Ball Box Step-Overs
66 Wall Ball Shots
18 Medicine-Ball Box Step-Overs
40 Wall Ball Shots
18 Box Jump-Overs
30 Wall Ball Shots
18 Box Jumps Overs
20 Wall Ball Shots
Time Cap : 12 Minutes
F : 14-lb (6kg) medicine-ball, 9 foot target, 20-inch box
M : 20-lb (9kg) medicine-ball,10 foot target, 24-inch box
Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1 RX’d: (Ages 16-54) & Masters (55+) click here
CrossFit Games Open 26.1: Teenagers (14-15) (Time)
For Time:
20 Wall Ball Shots
18 Box Jump-Overs
30 Wall Ball Shots
18 Box Jump-Overs
40 Wall Ball Shots
18 Medicine-Ball Box Step-Overs
66 Wall Ball Shots
18 Medicine-Ball Box Step-Overs
40 Wall Ball Shots
18 Box Jump-Overs
30 Wall Ball Shots
18 Box Jumps Overs
20 Wall Ball Shots
Time Cap : 12 Minutes
F : 10-lb (4kg) medicine-ball, 9 foot target, 20-inch box
M : 14-lb (6kg) medicine-ball, 10 foot target, 24-inch box
Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1: Teenagers (14-15) click here
CrossFit Games Open 26.1: Scaled (Ages 16-54) & Scaled Teenagers (14-15) (Time)
For Time:
20 Wall Ball Shots
18 Box Jump-Overs
30 Wall Ball Shots
18 Box Jump-Overs
40 Wall Ball Shots
18 Medicine-Ball Box Step-Overs
66 Wall Ball Shots
18 Medicine-Ball Box Step-Overs
40 Wall Ball Shots
18 Box Jump-Overs
30 Wall Ball Shots
18 Box Jumps Overs
20 Wall Ball Shots
Time Cap : 12 Minutes
F : 10-lb (4kg) medicine-ball, 9 foot target, 20-inch box (may step up)
M : 14-lb (6kg) medicine-ball,10 foot target, 24-inch box (may step up)
Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1: Scaled (Ages 16-54) & Scaled Teenagers (14-15) click here
Strength/Accessory
Shoulder Press (Weightlifting Variable Reps & Sets)
Every 2:00 × 3 sets
5 Shoulder Press @55%
Workout
Beef Chili (AMRAP – Rounds and Reps)
FREEDOM (RX):
10:00 AMRAP
2-4-6-8-10. . .
Dumbbell Hang Power Cleans (50s/35s)
Handstand Push Ups
Box Jumps (30/24)
(Score by Rounds+Reps)
(KG conv: 22.5/15 DBs)
INDEPENDENCE (Intermediate):
10:00 AMRAP
2-4-6-8-10. . .
Dumbbell Hang Power Cleans (35s/25s)
Handstand Push Ups (1 abmat)
Box Jumps (24/20)
(KG conv: 15/10 DBs)
LIBERTY (Beginner):
10:00 AMRAP
2-4-6-8-10. . .
Dumbbell Hang Power Cleans (light)
Dumbbell Push Press (light)
Box Step Ups (20)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Seated QL Stretch
Seated External Rotations